Outer Dumbbell Curl

Pro Tip

Focus on consciously squeezing your biceps while raising the dumbbells for added benefit.

How To

Stand upright with your hands by the side of your body with palms facing inwards, holding one dumbbell in each hand with a neutral grip.
Keeping your upper arms by your side, exhale and raise the dumbbells up towards your shoulders by flexing your arms and simultaneously rotating your palms outward. Avoid using your legs or back.
Continue until your arms are fully flexed and the dumbbells cannot be curled any further.
Inhale and lower the dumbbells down, returning to the starting position.

Primary Muscle Groups

Inner Bicep

Inner portion of your bicep.

Secondary Muscle Groups

Inner Forearm

A group of muscles on the inside of your lower arm.

Outer Bicep

Outer portion of your bicep.

Equipment

Dumbbells

When gripping dumbbells, make sure you position your hands in the middle of the bar and not at the end next to the plates.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Zottman Preacher Curl

Outer Dumbbell Curl

Preacher Hammer Curl

Dumbbell Concentration Curl

Alternatives

Exercises that target the same primary muscle groups with different equipment

Smith Machine Curl

Preacher Curl Machine

EZ Bar Concentration Curl

Barbell Preacher Curl

Wide Grip Barbell Curl

Band Preacher Curl

Close Grip Lat Pulldown

Prone Incline Barbell Curl

Cable Curl With Curl Bar

One Arm Cable Curl