Twisting Dumbbell Curl: A Variation for Strong Your Biceps

A twisting dumbbell curl is a great way to get big biceps, Not only is this exercise less taxing on your wrists, but it also targets your core muscles. And if all that wasn’t enough, it’s also a fantastic pump builder! So don’t hesitate – give this variation a try today!

What is a Twisting Dumbbell Curl?

Twist curls are a variation of traditional bicep curls. The sole distinction is the starting point. You grip the dumbbells as if you’re about to execute hammer curls, and then as you raise your arms, you twist and curl them like a conventional bicep curl.

Twisting Dumbbell Curl Benefits

Strength

The twisting curl strengthens both the biceps and the forearms. Muscle contraction and biceps lengthening will aid in isolating these muscles, generating additional muscle hypertrophy, and building arm strength.

Wrist Mobility

Twisting curls will help to improve wrist mobility. Wrist mobility, whether used functionally or as part of a high-intensity training program, improves overall athletic performance in compound lifts like the front squat, push press, clean and jerk, as well as total human function in everyday movement.

Body Aesthetics

Curls are commonly explored and utilized in bodybuilding programs with the goal of improving body composition and creating a more balanced body appearance. Twisting curls will help you gain muscle, improve your body balance, and contribute to your bodybuilding goals. (2)

Muscles worked by Twisting Dumbbell Curl

Primary Muscles

Twist curls work largely on your bicep brachii. This muscle has two heads, one long and one short. During the pulling and lifting operations, both work together. (1)

Secondary Muscles

This workout targets your secondary muscle group called brachialis. This particular muscle is situated beneath your biceps. It is a prominent muscle in your arm and activates your brachioradialis.

Twist curls also work your back and abs by keeping your torso stable while curling your arms. This exercise targets smaller forearm muscles as well, making it one of the most active arm workouts available.

How to do Twisting Dumbbell Curl

Twisting Dumbbell Curl instructions

• Stand with your feet shoulder-width apart and your arms at your sides in a neutral position.
• Hold the dumbbells in each hand and keep your shoulders to your sides.
• When completing twist curls, keep your back straight, and your core engaged, and avoid looking down.
• Bring one of your arms up to your shoulder slowly. Twist your wrist toward your face about halfway through the curling motion.
• Hold for a few seconds before returning to the starting position.
• Repeat the same with your other arm
• Perform 10 to 12 repetitions on each side.

Twisting Dumbbell Curl Tips 

• Don’t start using big weights right away. You may be tempted to use heavier weights to bulk up your arms, but if you are not in control, you risk injuring your arms, shoulders, and back.
• Swing your arms while performing any biceps workout. After picking up the dumbbells, lock your elbows to the side, engage your core, and curl your arms toward your shoulders.
• Avoid dropping your weights when lowering your arms to the beginning position. Dropping or yanking the weights may damage your shoulders if they are heavy.

Common mistakes Twisting Dumbbell Curl

• Using too much weight. It is critical to pick a weight that is difficult yet allows you to retain proper form. When you utilize too much weight, you are more prone to cheat and use momentum, which can lead to damage. (3, 4)
• Not keeping your elbows close to your sides. It is critical to focus on the biceps while avoiding overstressing the shoulders.
• Twisting your wrists too early. You should only twist your wrists at the top of the movement when the dumbbells are fully contracted. Twisting your wrists too early can put stress on the wrists and forearms.
• Allowing your shoulders to shrug. This can also strain the shoulders and cause injury. Throughout the action, keep your shoulders relaxed and down.
• Raising your elbows too high. This can put stress on the shoulders and neck. Keep your elbows close to your sides and avoid raising them above shoulder level.
• Not breathing properly. It is critical to breathe in while lowering the dumbbells and out while curling them up. This will assist you in maintaining proper form and avoiding dizziness.

variations

Incline twisting dumbbell curl

This variant is performed on an incline bench, which targets the upper biceps. Sit on an incline bench with your feet flat on the floor to perform this variant. With your hands facing down, hold a dumbbell in each hand. Curl the dumbbells up towards your shoulders, rotating your wrists at the top. Slowly return the dumbbells to their starting position.

Hammer twisting dumbbell curl

The hands are facing each other during the movement in this version. This assists in targeting the brachialis, a muscle deep in the forearm. Stand with your feet shoulder-width apart and your core engaged for this variant. With your hands facing each other, hold a dumbbell in each hand. Curl the dumbbells up towards your shoulders, rotating your wrists at the top. Slowly return the dumbbells to their starting position.

Preacher twisting dumbbell curl

With your arms supported on a preacher curl bench, perform this variant. This helps to isolate the biceps while avoiding overstressing the shoulders. Sit on a preacher curl bench with your feet flat on the floor to perform this variant. With your hands facing down, hold a dumbbell in each hand. Curl the dumbbells up towards your shoulders, rotating your wrists at the top. Slowly return the dumbbells to their starting position.

alternatives

Barbell Bicep Curl

This variation is performed by bringing your elbows behind your body as you curl the bar up. This shifts more focus onto the long head of the biceps

Preacher curls

With your arms supported on a preacher curl bench, perform this variant. This helps to isolate the biceps while avoiding overstressing the shoulders. Sit on a preacher curl bench with your feet flat on the floor to perform this variant. With your hands facing down, hold a dumbbell in each hand. Curl the dumbbells up to your shoulders while keeping your hands down. Slowly return the dumbbells to their starting position.

Seated cable curls

A cable machine is used for this version. This contributes to continuous resistance throughout the movement. Sit at a cable machine with your feet flat on the floor to perform this variation. Attach a cable handle to each of your hands. With your palms facing down, grasp the cable handles. Curl the wires up to your shoulders while keeping your palms down. Return the cables to their starting position slowly.

Bicep curls with a resistance band

A resistance band is used in this variant. If you don’t have access to weights or a cable machine, this is an excellent alternative. Loop a resistance band around a sturdy object, such as a doorknob, to do this variant. Hold the ends of the resistance band in each hand, palms facing down, and stand with your feet shoulder-width apart. Curl the resistance band up towards your shoulders, hands facing down. Slowly return the resistance band to its starting position.

FAQs

References

1. Rutherford, M. (1985). Sports Performance Series: The windmill softball pitch. Strength & Conditioning Journal, 7(2), 4-6.

2. Fadhil, A. S. A., & Qaddoori, A. B. R. M. (2023). Rehabilitation program for treatment of Tennis Elbow (Lateral Epicondylalgia) suffered by the players of Al-Rafidain Sports Club for Tennis League three players in Diyala province. resmilitaris, 13(1), 2403-2414.

3. Kowsar, Y., Moshtaghi, M., Velloso, E., Kulik, L., & Leckie, C. (2016, November). Detecting unseen anomalies in weight training exercises. In Proceedings of the 28th Australian Conference on Computer-Human Interaction (pp. 517-526).

4. Chen, S., & Yang, R. R. (2020). Pose trainer: Correct exercise posture using pose estimation. arXiv preprint arXiv:2006.11718.