Dumbbell Biceps Curl (With Arm Blaster)

Setup

1. 01Hang the arm blaster around the neck and adjust the strap so the plate sits against the upper abdomen.
2. 02Press the backs of both upper arms firmly into the curved edges of the blaster.
3. 03Hold a dumbbell in each hand with palms facing forward.
4. 04Stand tall with feet hip width apart and the trunk braced.

Execution

1. 01Curl both dumbbells toward the shoulders while the upper arms stay pinned to the blaster.
2. 02Keep constant contact between the triceps and the blaster edges.
3. 03Squeeze the biceps at the top without shrugging the shoulders.
4. 04Lower slowly to full elbow extension.

Checkpoints

• -Upper arms never lose contact with the blaster.
• -The torso stays upright; the blaster does not tilt away from the body.
• -Elbows fully extend at the bottom of each rep.
• -The neck stays relaxed despite the strap.

Common mistakes

• -Leaning back to relieve tension the blaster is designed to create.
• -Letting the elbows slide off the blaster edges at the top.
• -Loading heavier than a strict curl allows and cutting range.
• -Shrugging into the strap instead of keeping shoulders down.