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Dumbbell No Money Curl
Dumbbell curl variation that targets biceps via elbow flexion while incorporating shoulder external rotation to engage rotator cuff, building arm strength and enhancing shoulder stability.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Biceps
Secondary Muscles
Forearms
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapBiceps
10/10Long Head, Brachialis
Shoulders
6/10Anterior Delts
Forearms
4/10Flexors
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet hip-width apart, core braced, holding dumbbells at sides with palms facing forward.
- Bend elbows to curl dumbbells upward.
- Simultaneously rotate shoulders externally, moving hands outward in half-circle.
- Squeeze biceps at top with hands out to sides.
- Reverse motion, extending arms and rotating shoulders internally.
- Lower dumbbells controllably to start.
Coaching Tips
Form Cues
- Keep elbows tucked.
- Rotate shoulders externally.
- Maintain core tightness.
- Control the descent.
Breathing
Inhale during lowering phase; exhale as you curl and rotate upward while bracing core.
Tempo
3-1-2
Range of Motion
Fully extend arms at bottom with biceps tension; contract biceps fully at top without exceeding shoulder level.
Safety
Safety Notes
- Avoid if you have shoulder or elbow injuries.
- Start with light weights to master rotation.
- Keep spine neutral to prevent lower back strain.
Spotting
Not typically required; self-spot with lighter weights or use mirrors for form check.
Common Mistakes
- Swinging body for momentum.
- Allowing elbows to flare forward.
- Rolling shoulders forward.
- Using excessive weight causing form breakdown.
When to Avoid
- Acute shoulder impingement
- Elbow tendonitis
Flexibility Needed
- Adequate shoulder external rotation
- Full elbow extension
Build Up First
- Master basic dumbbell curl form
- Shoulder stability competency
Also known as
No Money Bicep Curl, Dumbbell External Rotation Curl
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