Bent Over Outer Bicep Curl
Targets outer bicep heads
ArmsIntermediateStrengthCurl
At a glance
| Muscles worked | Primary: Outer biceps |
|---|---|
| Muscle group | Arms |
| Difficulty | Intermediate |
| Type | Strength · Curl |
| Sets & reps | 3 sets × 12-15 reps |
| Estimated calories burned | ~40 kcal |
How to do it
- Step 1: Hinge at hips
- Step 2: Hold dumbbells with neutral or slight outward grip
- Step 3: Curl toward shoulders
- Step 4: Focus on outer bicep
- Step 5: Lower with control
Equipment
- Dumbbells optional
Coaching tips
Benefits
Targets outer bicep heads
Common mistakes
Using back momentum
Make it harder
Hammer grip variation
Make it easier
Seated curls
Breathing
Exhale curling
Build a workout with this exercise
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Intermediate · 4 sets × 12-15 each armGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.