The compound curl is the classic biceps curl everyone starts with. It is a combination of the standard curl and the Hammer Curl. It focuses on the biceps and brachialis because it involves flexing you
Compound Curl
Muscle Groups Involved
- Biceps - Primary
- Brachialis - Primary
Category
Dumbbell
Highlights
- Brace your abs and keep your chest proud. Do not collapse during the exercise.
- Keep your elbows 1-2 inches forwards from where they naturally hang.
- Fully straighten your elbows at the bottom of the curl.
- Squeeze your biceps as your turn the dumbbell.
Description
The compound curl is the classic biceps curl everyone starts with. It is a combination of the standard curl and the Hammer Curl. It focuses on the biceps and brachialis because it involves flexing your elbow as well as turning your wrist. To perform this exercise, start in a standing position with your palms facing each other as you hold the dumbbells. Pack your shoulders down and back to create a strong foundation in your upper back to lift the weight. Start the lift by flexing your elbows as you bring the weight up to chest height. Be sure to turn the dumbbells, palms facing the ceiling, as you lift the weight. Pause briefly and squeeze at the top of the repetition and return the weight to the starting position under control.
Common Mistakes
Do not let your elbow drop backwards as you lift the weight. Do not swing y
Sign in to see all the informationDo not let your elbow drop backwards as you lift the weight. Do not swing your arms or sway your body to cheat for more weight. Do not over twist (supinate) your wrists at the top.
Pro Tips
Place your thumbs closer to the head of the dumbbell to create more resista
Sign in to see all the informationPlace your thumbs closer to the head of the dumbbell to create more resistance for supination (turning palms in) which will increase activation of your biceps.
Purpose
The Compound Curl is a great all-around biceps builder which can provide ev
Sign in to see all the informationThe Compound Curl is a great all-around biceps builder which can provide even development across the entire muscle.
Form
Watch your side view in a mirror and be sure that your elbow is 1-2” forw
Sign in to see all the informationWatch your side view in a mirror and be sure that your elbow is 1-2” forward compared to how it hangs naturally.
Additional Names
Dumbbell Twisting Curl