A dumbbell curl where you hold one end of a dumbbell with both hands like holding a tray. The angle bias loads the long head of the biceps for a stronger peak.
Form tips
Hold one end of a dumbbell with both palms cupped underneath, like a waiter holding a tray.
Curl up while keeping elbows stationary at your sides.
The unique grip shifts tension to the long head, use lighter weight than your normal curl.
General fitness information, not medical advice. Check with a qualified professional before starting a new program or if you have an injury. Lyfta AI · Privacy · Terms