Build Arm and Back Strength with Curl Into Side Row

Curl Into Side Row

Rep Range

Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16

Hints

Starting with your feet hip-width apart allows for a stable base during the exercise. Holding the dumbbells right in front of your thighs with your elbows pinned to your torso ensures you're positioning yourself for an effective bicep curl. As you curl the dumbbells, focus on isolating the biceps to get the maximum contraction. The wrist rotation at the bottom of the curl should be smooth and controlled, setting up for the side row. When transitioning to the side row with the dumbbells in a hammer grip, activate the lats and ensure the elbows rear just below shoulder height for optimal muscle engagement. As you return the weights to the sides, be mindful of maintaining your posture and wrist alignment. Rotating the wrists back to the starting position prepares you for the next repetition. Aim to keep each phase of the exercise distinct and controlled.

Common Mistakes

Using momentum rather than relying on muscle strength. Not engaging the core throughout the exercise. Not maintaining clear, distinct phases of the curl and row.

Breathing

Inhale during the bicep curl. Exhale as you pull the dumbbells up your sides for the row. Inhale as you lower the dumbbells and rotate your wrists back to the starting position.

Muscle Focus

Primary Muscles

Biceps, Traps, Latissimus Dorsi, Rhomboids, Teres Major, Teres Minor

Secondary Muscles

Brachialis, Forearm, Erector Spinae, Infraspinatus, Middle Shoulders, Rear Shoulders

Tertiary Muscles

Front Shoulders