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Iso Bicep Curl Internal Pronater Rotation W DB

Builds strength and muscle in the biceps

Mobility & StretchingBeginnerStrengthIsometric

At a glance

Muscles workedPrimary: Biceps. Secondary: Forearms
Muscle groupMobility & Stretching
DifficultyBeginner
TypeStrength · Isometric
Sets & reps3 sets × 10-12 reps
Estimated calories burned~45 kcal

How to do it

  1. Step 1: Set up in the starting position with core braced
  2. Step 2: Move through the full range with control, targeting the biceps
  3. Step 3: Pause briefly and squeeze at the hardest point
  4. Step 4: Return slowly under control
  5. Step 5: Complete all reps, then switch sides if single-sided

Equipment

Coaching tips

Benefits

Builds strength and muscle in the biceps

Common mistakes

Losing position as you fatigue

Make it harder

Slow the tempo or add resistance

Make it easier

Reduce the load or range of motion

Breathing

Exhale on effort, inhale on the return

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General 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.