Target Biceps with Wall Curls

Wall Curls

Rep Range

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

Hints

Stand with your back against a wall, feet shoulder-width apart. Hold dumbbells to your sides, near the wall, with palms facing forward. Keep elbows locked to your torso and wall as you perform curls.

Common Mistakes

Ensure elbows stay against the wall and don't arch your back.

Breathing

Exhale during the curl, inhale as you lower the weights.

Muscle Focus

Primary Muscles

Biceps

Secondary Muscles

Brachialis, Forearm

Tertiary Muscles

Shoulders