Rotating Biceps Curl - Instructions, Variations & Alternatives

Muscles involved

• Biceps

• Forearms

Also known as

• Twisting Biceps Curl
• Curl with Rotation

How to perform

Rotating Biceps Curl - Starting position

Rotating Biceps Curl - Muscle Under Tension

1. Set up & Starting position (standing or seated)
   Hold a weight in each hand and let them hang at arms length to your sides with your palms facing your body.

2. Concentric phase
   Keep your upper arms still by your sides and curl the weights upward while rotating your wrist in a slow and continuous motion so that your palms are facing your body at the top of the movement.

3. Isometric hold (optional) - Hold for a second, squeeze your biceps.

4. Eccentric phase
   Lower the weights in the reverse rotational motion back to your sides and repeat.

Exercise Alternatives

• Biceps Curl
• Biceps Zottman
• Cross Body Curl