Neutral Bicep Curl

Learn how to perform neutral bicep curls with video and instructions by SHOCK App trainer, Ashley Steele.

How to Neutral Bicep Curl

Primary Muscles: Upper Body,  Biceps

Exercise Families: Arms

Equipment: Dumbbell

Trainer: Ashley Steele


  1. Stand with the feet hip-width apart, shoulder blades pulled back, and spine and head in good posture. Rotate your hands to a neutral position, the palms of the hands should face the hips. This is the starting position.

  2. Curl the dumbbells, keeping the elbows in a fixed position as you pull the weights toward the shoulders. Pause briefly, holding the up-position, and slowly straighten the arms as you lower the weight to the starting position.

  3. Repeat the neutral curls for the specified amount of time or repetitions.

  4. You should feel this working the forearms and biceps. 

Alternative Exercises:

Bicep Curl  Split Neutral Curl

Download the SHOCK Women's Fitness App




Leave a comment

Please note, comments must be approved before they are published