Dumbbell Biceps Curl (With Arm Blaster)
The two-dumbbell curl with an arm blaster hung from the neck; its plate holds the elbows at the sides, so no swing or shoulder help creeps in.
How to do it
Setup
Arm blaster strap over the neck, plate across the lower chest, backs of the upper arms against it, bells hanging.
Steps
- Curl both bells toward the shoulders with the elbows pressed into the plate.
- Squeeze at the top without lifting the elbows off it.
- Lower slowly until the arms lie straight along the plate.
Common mistakes
Plate riding up toward the chin: shorten the strap until it sits across the lower chest. Leaning back to move more weight: the blaster only isolates if you stay upright; go lighter. Stopping short of straight arms: finish every rep with the arms long against the plate.
Breathing
Exhale on the curl, inhale lowering.
