Bent Over Outter Bicep Curl
Bent-over angle shifts emphasis to the outer head of the biceps for added arm definition
ArmsIntermediateStrengthPull
At a glance
| Muscles worked | Primary: Outer bicep head |
|---|---|
| Muscle group | Arms |
| Difficulty | Intermediate |
| Type | Strength · Pull |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~35 kcal |
How to do it
- Step 1: Stand and hinge forward slightly at the hips, holding a dumbbell in each hand
- Step 2: Let your arms hang with a slight outward rotation at the wrist
- Step 3: Curl the dumbbells up toward your shoulders
- Step 4: Squeeze at the top of the curl
- Step 5: Lower with control back to the starting bent-over position
Equipment
- Dumbbells optional
Coaching tips
Benefits
Bent-over angle shifts emphasis to the outer head of the biceps for added arm definition
Common mistakes
Standing too upright, which removes the angle that targets the outer bicep
Make it harder
Increase weight or slow the lowering phase
Make it easier
Reduce the bend at the hips or use lighter dumbbells
Breathing
Exhale curling up, inhale lowering down
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 10-12 repsGeneral 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.