Popeye Curls
This biceps exercise mainly works your biceps (long head), with help from your biceps (short head), brachialis and forearm. Watch the demo video, then follow the tips below.
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do Popeye Curls
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.
Muscles worked
Primary Muscles
Biceps (Long Head)
Secondary Muscles
Biceps (Short Head), Brachialis, Forearm
Tertiary Muscles
Shoulders
