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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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).
Alternative Exercises
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