Dumbbell Drop Curl
One arm performs a partial drop rep while the other holds.
- Level
- Intermediate
- Equipment
- Dumbbell
- Movement
- Biceps curl · Standing
- Tracks
- Weight & Reps
Works
Biceps Forearms
How to do it
- Stand tall holding a dumbbell in each hand, arms hanging at your sides and palms facing forward.
- Curl both weights up simultaneously until your forearms are vertical.
- Lower the right dumbbell slowly until the arm is nearly straight.
- Immediately curl the right dumbbell back to the top while keeping the left stationary.
- Lower the left dumbbell to full extension after completing the drop rep on the right.
- Alternate the dropping arm for each subsequent repetition.
Common mistakes
- Swinging the hips to generate momentum.
- Letting the elbow drift forward during the drop.
- Dropping the weight too fast without control.
- Shrugging the shoulders while lifting.
Tips
- Keep your elbows pinned to your sides throughout the set.
- Control the negative phase to maximize muscle fiber recruitment.
- Squeeze the biceps hard at the top of every curl.
Details
- Base movement
- Biceps curl
- Arms
- Alternating
- Hand orientation
- Supinated (palms up / toward you)
- Grip width
- Shoulder-width
- Body position
- Standing
