Arm curls with external rotation

How to perform externally rotated arm curls?

The movement is performed by:

• the arm muscles (biceps)

Additionally, it works:

• the abdominal muscles, glutes, and back (stabilize the posture)

Starting position:

Place your feet hip-width apart and slightly lean your torso forward. Hold the dumbbells with an underhand grip. Your elbows are slightly bent.

Movement: Bend your elbows, lifting the dumbbells toward your shoulders. As you do this, rotate your hands outward with your thumbs. Slowly return to the starting position. Repeat.

Tips: Lean your torso slightly forward. Engage your abdominal muscles. Avoid hyperextending your elbows.

You will need dumbbells for this exercise.