Fat Grip Curl
The Fat Grip Curl primarily works the Biceps Brachii (Long Head), Biceps Brachii (Short Head), with secondary activation of the Brachialis, Brachioradialis, Wrist Flexors and stabilizer support from the Rectus Abdominis. It is a dumbbell isolation exercise at intermediate difficulty.
The Fat Grip Curl is an intermediate isolation exercise performed with dumbbell, following a vertical pull movement pattern. It primarily targets the Biceps Brachii (Long Head), Biceps Brachii (Short Head), with secondary engagement of the Brachialis, Brachioradialis, Wrist Flexors. This is a bilateral pulling movement, engaging both sides of the body simultaneously.
Perform a dumbbell curl with a thick bar attachment to increase grip demand.
| Equipment | Dumbbell |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Vertical Pull |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Biceps Brachii (Long Head), Biceps Brachii (Short Head) |
| Secondary | Brachialis, Brachioradialis, Wrist Flexors |
Muscles Worked
The Biceps Brachii (Long Head), and Biceps Brachii (Short Head) are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Brachialis, Brachioradialis, and Wrist Flexors act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Rectus Abdominis act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Biceps Brachii (Long Head) (biceps)
- Primary Muscle Biceps Brachii (Short Head) (biceps)
Secondary Muscles
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Brachioradialis (biceps)
- Secondary Muscle Wrist Flexors (forearms)
Stabilizer Muscles
- Stabilizer Muscle Rectus Abdominis (core)
How to Perform
Preparation
- Grasp dumbbells with firm grip.
Execution
- Pull body or weight upward until upper arms are at sides.
- Lower under control to starting position.
- Repeat.
Comments
- Maintain control throughout movement to fully engage the Biceps Brachii (Long Head), Biceps Brachii (Short Head).
Tips & Common Mistakes
- Initiate by pulling your shoulder blades down before bending your elbows.
- Avoid swinging or using momentum — control every inch of the range of motion.
- Full range of motion matters: start from a dead hang for maximum lat stretch.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Biceps Brachii (Long Head), Biceps Brachii (Short Head)) and can be substituted based on your equipment or variation preferences.
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