How To Perform Tall Kneeling Bicep Curls

The Tall Kneeling Bicep Curl allows you to build strength in your arms and core simultaneously. As you perform the curl, the core must stay engaged so you don't lean back or forward during the exercise! This works the biceps, abs, obliques, glutes and hamstrings.

Level/Difficulty: Beginner to Advanced

Muscle Group(s): biceps, obliques/abs, glutes, hamstrings

Equipment: a pair of dumbbells

Exercise groups: Lower Body Exercises, Full Body Exercises, Lower Body Exercises, Core Strengthening Exercises, Upper Body Exercises, Posture Strengthening Exercises

Coaching Cues:
Maintain neutral spine, keep ribcage down throughout, stack hips under ribs, perform curl

Before starting:

Be sure to use a weight that is not too heavy so as to not hyperextend the lower back.

1. To perform this exercise, start by kneeling on the floor with a dumbbell in each hand.

2. Engage the core and glutes to help stabilize the hips and spine.

3. Start performing your curls - lift the dumbbells towards the shoulders with your palms facing the ceiling. Return the dumbbells to the starting position and repeat your reps.

4. Do these slowly and with control, minimizing any sway, leaning or cheating through the trunk. Breathe well and maintain form throughout.