Dumbbell Wide Curls
10 reps
Curl the dumbbells up and out, wider than your shoulders.
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BICEPS
Dumbbell Wide Curls
By flaring your arms out to the sides, this curl variation shifts the line of pull and hits the biceps from a different angle than a standard curl. That altered tension is useful for adding width and fullness to the arms. It's a straightforward isolation move with the elbows pinned in place.
How to do it
- 1
Stand with feet about shoulder-width apart, knees slightly bent, holding a dumbbell in each hand.
- 2
Angle your forearms outward so your hands sit slightly away from your body.
- 3
Curl the weights up and out, finishing wider than your shoulders at the top.
- 4
Squeeze your biceps and hold briefly at the peak.
- 5
Lower the dumbbells slowly, keeping tension in your biceps the whole way down.
- 6
Keep your elbows fixed at your sides and your chest up throughout.