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Biceps

Leaning Dumbbell Curl

The Leaning Dumbbell Curl is a strength exercise with dumbbells for your biceps. Share of the load in the Zulta muscle model: biceps (short head) 32%, biceps (long head) 30% and brachialis 18%.

Level: IntermediateEquipment: DumbbellSingle-joint (isolation)

How to do it

  1. Stand with feet hip-width, a dumbbell in each hand, and hinge forward at the hips about 30 to 45 degrees.
  2. Let your arms hang straight down in front of you, palms facing forward.
  3. Keep the upper arms hanging vertical and the back flat.
  4. Curl both dumbbells up toward your shoulders without moving the upper arms.
  5. Lower slowly until the arms hang straight again.

Tips

  • The forward lean keeps tension on the biceps at the top of the curl.
  • Brace the trunk and keep the knees soft to hold the lean.

Common mistakes

  • Standing up out of the lean as you curl.
  • Swinging the elbows back to help the dumbbells up.

Muscles worked by the Leaning Dumbbell Curl

  • Biceps (short head) Primary32%
  • Biceps (long head) Primary30%
  • Brachialis Secondary18%
  • Brachioradialis Minor6%
  • Forearm flexors Minor6%
  • Front delts Stabilizer3%
  • Spinal erectors (lower back) Stabilizer3%
  • Upper abs Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Elbow flexion with a supinated grip: both biceps heads lead, brachialis assists, the forearm muscles hold the wrist.

Leaning Dumbbell Curl alternatives

Same equipment

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Make it harder

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Similar exercises

Frequently asked questions

What muscles does the Leaning Dumbbell Curl work?

Mainly the biceps (short head) and biceps (long head). The brachialis assist.

Is the Leaning Dumbbell Curl good for beginners?

The Leaning Dumbbell Curl is rated intermediate. If you are new, learn the Band Curl first and build up from there.

What is a good alternative to the Leaning Dumbbell Curl?

For example the Axle Bar Curl, Band Curl and Barbell Curl. They train mostly the same muscles, some with different equipment.

How do you make the Leaning Dumbbell Curl harder?

Add weight or reps, or move on to the Barbell Cheat Curl and Cheat Curl.

Sources

  • Oliveira et al. 2009, J Sports Sci Med 8(1):24-29 (shoulder position and biceps activity)

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