Split-Stance Offset Pinky Dumbbell Curl

The split-stance offset pinky dumbbell curl is a more difficult variation of a standard dumbbell curl. The exercise helps improve bicep size and strength while the lower body stabilizes during the movement.


  1. 31_A
    Grab a pair of dumbbells with palms facing outwards and pinkies resting against dumbbell head. Place one foot on top of a bench and fully extend arms down to your sides.
  2. Split-Stance Offset Pinky Dumbbell Curl
    Brace core, exhale and quickly raise dumbbells to shoulders. Keep elbows tucked at sides. Pause, then slowly retract dumbbells back to starting position. Make sure to swap lifted leg after repetitions are completed.

Trainer’s Tips

  • Don't use momentum to move the dumbbells. Focus on controlling the movement.
  • Don't lose balance side-to-side. Keep your core tight and stay stable.