Out Curls
This biceps exercise mainly works your biceps (short head), with help from your biceps (long head), brachialis and forearm. Watch the demo video, then follow the tips below.
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do Out Curls
Stand with feet hip-width apart, holding dumbbells by your sides, palms facing away from you. Keeping elbows locked to your torso, curl the dumbbells out and away from your body.
Common mistakes
Avoid using body momentum or letting the elbows drift away from your sides. Ensure smooth, controlled movements.
Breathing
Inhale as you extend the dumbbells; exhale during the curl.
Muscles worked
Primary Muscles
Biceps (Short Head)
Secondary Muscles
Biceps (Long Head), Brachialis, Forearm
Tertiary Muscles
Shoulders
