Dumbbell Kong Curl

oec:dumbbell-kong-curl

An alternating cross-body curl performed with a pronated or semi-pronated grip targeting the brachialis and forearm flexors.

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Also called: Kong Curl, Cross-Body Reverse Curl

How to do it

Stand upright with feet hip-width apart holding a dumbbell in each hand at your sides.
Turn your hands so your palms face slightly backward in an overhand or semi-pronated position.
Pull your shoulders down and back, engage your core, and keep a soft bend in the knees.

Keeping your upper arm relatively stable, curl one dumbbell diagonally across your torso toward the opposite upper chest.
Lead with the thumb side of the hand, maintaining the pronated wrist orientation as you bring the weight toward the collarbone.
Squeeze the brachialis and forearm at the top of the movement for a brief pause.
Lower the dumbbell under control along the same path back to your side.
Repeat the movement with the opposite arm and alternate sides for the desired number of repetitions.

Exhale as you curl the dumbbell toward your chest, and inhale as you lower it back to your side.

Swinging the torso to generate momentum.: Brace the abdominal muscles and keep the spine vertical throughout the curl.
Supinating the forearm during the lift.: Maintain the overhand pronated orientation to ensure load stays focused on the brachialis and brachioradialis.
Flaring the elbow excessively forward or out to the side.: Keep the upper arm anchored to isolate flexion strictly to the elbow joint.

Select a manageable weight to protect the distal biceps tendon and wrist flexors/extensors under pronation.

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