- Workouts with this exercise
- Arms Workout 1
- Arms Workout 2
- Arms Workout 3
- Primary muscles
- Biceps
- Secondary muscles
- Forearm
- Equipment
- Dumbbell
- Exercise description
- Male exercise for the gym.
![Dumbbell Bicep Curl with Rotation frame #1](https://totalworkout.fitness/img/exercise/1280/frame/13019.1.jpg)
![Dumbbell Bicep Curl with Rotation frame #2](https://totalworkout.fitness/img/exercise/1280/frame/13019.2.jpg)
![Dumbbell Bicep Curl with Rotation frame #3](https://totalworkout.fitness/img/exercise/1280/frame/13019.3.jpg)
![Dumbbell Bicep Curl with Rotation frame #4](https://totalworkout.fitness/img/exercise/1280/frame/13019.4.jpg)
Dumbbell Bicep Curl with Rotation
1
Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso.
2
Curl the dumbbells while contracting your biceps. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level with palms facing you.
3
Begin to rotate the palms of your hands until they are facing forward. Keep the upper arms stationary. Hold the contracted position for a second.
4
Slowly begin to lower the dumbbells back to the starting position but with the palms facing you. Repeat the exercise according to the training plan.