Strength exercise

Dumbbell Pronated Curl

How to do it

Stand holding dumbbells with a pronated (overhand/palms down) grip.
Keep your elbows close to your sides.
Curl the dumbbells up while maintaining the pronated grip.
Squeeze at the top of the movement.
Slowly lower back to the starting position.
Focus on the brachioradialis and forearm extensors.

Muscles worked

BrachioradialisForearm muscle responsible for elbow flexion, especially with the forearm in neutral position.

BicepsMuscles located in the upper arm, primarily responsible for flexing the elbow. All Biceps exercises

Forearm ExtensorsGroup of muscles on the outer forearm responsible for wrist extension. All Forearm Extensors exercises

Related Biceps exercises

EZ Bar Pronated Curl Reverse Curl Reverse Grip EZ Bar Curl Barbell Reverse Curl Dumbbell Zottman Curl Zottman Curl

Type: Strength
Equipment: Dumbbells
Primary muscles: Brachioradialis, Biceps, Forearm Extensors
Measured in: Reps and weight
Tools: 1RM Calculator