In And Out Curls
This biceps exercise mainly works your biceps, with help from your 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 In And Out Curls
Start standing, dumbbells on thighs with palms forward. First, curl weights towards shoulders maintaining wrist position. For the next curl, rotate arms and wrists then curl. Keep elbows locked to your torso. Alternate between the curls.
Common mistakes
Avoid momentum. Ensure controlled motion.
Breathing
Exhale on curl, inhale on release.
Muscles worked
Primary Muscles
Biceps
Secondary Muscles
Brachialis, Forearm
Tertiary Muscles
Shoulders
