Split Bicep Curl

Learn how to perform split bicep curls correctly with instructions and video guide by SHOCK Fitness Trainer, Ashley Steele!

How to Split Bicep Curl

Primary Muscles: Upper Body,  Biceps

Exercise Families: Arms

Equipment: Dumbbell

Trainer: Ashley Steele


  1. Step forward to stagger your feet in a split stance and position your feet hip-width apart. Keep good posture, arms at your sides, holding weights in each hand. Maintain a supinated position at the wrist by rotating your hands so that your palms face upward toward the ceiling.

  2. Curl the weights toward your shoulders by tightening your biceps, bending at the elbow as you flex your arms. Squeeze and hold the flexed position briefly.

  3. Slowly lower the weights by extending your arms until both elbows are fully straight. Pause briefly in the starting position and repeat the supinated bicep curl for the specified amount of time or repetitions.

  4. Isolate your biceps to get the most from this exercise by keeping your elbows at your sides in a fixed position, not allowing them to move as you curl the weight towards your shoulder.

  5. You should feel this working your arms and biceps.

Alternative Exercises:

Split Neutral Curl  Bicep Curl

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