A dumbbell curl where you hold one end of a dumbbell with both hands like holding a tray. The angle bias loads the long head of the biceps for a stronger peak.
Form tips
Hold one end of a dumbbell with both palms cupped underneath, like a waiter holding a tray.
Curl up while keeping elbows stationary at your sides.
The unique grip shifts tension to the long head — use lighter weight than your normal curl.
General fitness information, not medical advice. Check with a qualified professional before starting a new program or if you have an injury. Lyfta AI · Privacy · Terms