Build Biceps with Popeye Curls

Popeye Curls

Rep Range

Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16

Hints

Stand with feet shoulder-width apart. Hold dumbbells with a neutral grip. Curl them in front of your body, rotating wrists to end with a supinated grip or even farther if possible. Reverse the motion to return to start.

Common Mistakes

Avoid engaging the back or shoulders. Keep elbows stationary by your sides.

Breathing

Inhale as you start the curl, exhale at the top, and inhale again when returning to the starting position.

Muscle Focus

Primary Muscles

Biceps (Long Head)

Secondary Muscles

Biceps (Short Head), Brachialis, Forearm

Tertiary Muscles

Shoulders