Pronated Dumbbell Curls

Pronated dumbbell curls will hit the bicep as well as the brachialis, a muscle that must not be forgotten about.

Having a strong brachialis will help bring out maximum muscle definition, while giving you a great bicep-delt tie in effect.


  1. 1
    Grab a pair of dumbbells and keep them by your sides with palms down in a pronated position
  2. 2
    Lean over slightly and let the arms hang
  3. 3
    Curl both arms up simultaneously, without rotating the wrists

Whenever you move your bicep through a pronation movement pattern, you’ll be working to help thicken and widen your arms, so this is an important concept to keep in mind.

It’s not just training arms that matters, it’s how you train them that determines the shape in which your muscles will begin to take on.

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