Switch Curls
This biceps exercise mainly works your biceps and brachialis, with help from your forearm. Watch the demo video, then follow the tips below.
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do Switch Curls
With dumbbells at your sides and palms facing forward, curl both up. At the top of the curl, transition your grip from regular to hammer or vice versa. Lower the weights in the new grip, and repeat, switching grips at the peak of each curl.
Common mistakes
Avoid using momentum. Ensure controlled transitions between grip changes.
Breathing
Exhale as you curl up, inhale while lowering.
Muscles worked
Primary Muscles
Biceps, Brachialis
Secondary Muscles
Forearm
Tertiary Muscles
Shoulders
