Crush Grip Curl – Dumbbell

1. Select a single dumbbell and grip it with both hands, one on each end, pressing your palms against the sides of the dumbbell.
2. Position yourself straight-armed on a preacher curl bench, ensuring that your elbows and upper arms are comfortably resting against the bench pad. This is your starting position.
3. Keep pressing your hands together firmly to maintain a 'crush grip' on the dumbbell throughout the exercise.
4. While maintaining the grip, exhale and curl the dumbbell upwards towards your shoulders, focusing on contracting the biceps.
5. Hold the contraction briefly at the top of the movement, then inhale and slowly lower the dumbbell back to the starting position.
6. Repeat the curl for the desired number of repetitions, ensuring the crush grip is maintained throughout each curl.

Results