Split Neutral Bicep Curl
![Learn how to perform a split neutral bicep curl perfectly with instructions and video by SHOCK Fitness Trainer, Ashley Steele.](http://haydensteele.com/cdn/shop/articles/Split_Hammer_Curl_{width}x.jpg?v=1598037385)
How to Split Neutral Curl
Primary Muscles: Upper Body, Biceps
Exercise Families: Arms
Equipment: Dumbbell
Trainer: Ashley Steele
Steps:
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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 neutral position at the wrist by rotating your hands inward so that your palms face your hips.
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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.
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Slowly lower the weights by extending your arms until both elbows are fully straight. Pause briefly in the starting position and repeat for the specified amount of time or repetitions.
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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.
- You should feel this working the arms and biceps.
Alternative Exercises:
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