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Dumbbell No Money Curl
A dumbbell curl variation that incorporates external shoulder rotation, primarily targeting the biceps and rotator cuff muscles. This exercise is used to build bicep hypertrophy and enhance dynamic shoulder stability.
About Exercise
Equipment
Dumbbells
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Biceps
Secondary Muscles
Forearms
Accessory Muscles
Abs
Popularity Score
6
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
9/10Long Head, Short Head
Shoulders
6/10Rear Delts, Medial Delts
Forearms
4/10Flexors
Abs
2/10Rectus Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds • Shorter rest periods are common for hypertrophy work.
How to Perform
Stand tall holding dumbbells with a neutral grip, palms facing inward, resting them next to your hips. Maintain a slight bend in your knees and brace your core throughout the movement.
- Bend elbows and curl the dumbbells up, keeping palms facing inward.
- As the weights rise, externally rotate your shoulders slightly, moving the dumbbells away from the body.
- Squeeze the biceps and rotator cuff at the peak of the curl.
- Slowly reverse the motion, controlling the eccentric phase as you lower the weights.
- Return the dumbbells fully to the starting position with arms extended.
Coaching Tips
Form Cues
- Lead with your knuckles.
- Slow and controlled.
- Slight shoulder rotation.
- Keep elbows tucked.
- Maintain upright posture.
Breathing
Exhale as you curl the weight upward and contract; inhale slowly as you return the weights to the starting position.
Tempo
2-0-2
Range of Motion
Start with arms fully extended; curl until forearms are nearly vertical and the shoulders achieve full external rotation without strain.
Safety
Safety Notes
- Use light to moderate weight to prioritize stability and controlled rotation.
- Avoid this exercise if you experience acute shoulder or elbow pain.
Spotting
Not recommended; this is an isolation movement. If struggling, reduce the weight.
Common Mistakes
- Swinging the body to create momentum.
- Allowing the elbows to flare too wide.
- Rushing the negative (lowering) phase.
- Using excessive weight that prevents full rotation.
When to Avoid
- Acute shoulder injury or impingement.
Flexibility Needed
- Good shoulder external rotation mobility.
Build Up First
- Basic competency in standard dumbbell bicep curl.
Also known as
No Money Curl, Dumbbell Rotator Cuff Curl
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