Combine Bicep Moves with Curl Up Reverse Curl Down

Curl Up Reverse Curl Down

Rep Range

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

Hints

Hold dumbbells with palms facing forward. Curl the weights up towards shoulders, then rotate wrists to have palms facing each other and reverse curl down.

Common Mistakes

Avoid using momentum; ensure a controlled motion.

Breathing

Exhale during curl up, inhale on the way down.

Muscle Focus

Primary Muscles

Biceps

Secondary Muscles

Brachialis, Forearm

Tertiary Muscles

Shoulders