Arnold Curls

How to Perform Arnold Curls

1. 1
   Stand with feet shoulder-width apart, holding a dumbbell in each hand at your sides with palms facing inward (neutral grip).
2. 2
   Begin curling the weights up, rotating your wrists as you lift so your palms face your shoulders at the top.
3. 3
   Squeeze your biceps at the top of the movement, then slowly reverse the rotation as you lower the dumbbells back down.
4. 4
   Keep your elbows close to your body throughout. Avoid swinging or using momentum.
5. 5
   Perform 3 sets of 10–12 reps with controlled tempo.