Wall Curls
This biceps exercise mainly works your biceps, with help from your 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 Wall Curls
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.
Muscles worked
Primary Muscles
Biceps
Secondary Muscles
Brachialis, Forearm
Tertiary Muscles
Shoulders
