Double Out Curl Into Double Side Raise
Rep Range
5-10
Hints
Start off in a standing position with your feet hip-width apart. Hold the dumbbells so they're oriented diagonally outwards, a position between a traditional curl and a hammer curl. With your elbows pinned to your sides, perform two outward curls in succession. After the second curl, rotate your wrists so that the palms of your hands are facing you. From this position, execute a lateral raise with both arms twice, lifting the weights up to shoulder height or slightly above, always ensuring a slight bend in the elbows to protect the joints. Once both lateral raises are completed and the dumbbells are lowered, rotate your wrists back to the diagonal position to prepare for the next set of double curls.
Common Mistakes
Always ensure your elbows remain close to your body during the double outward curls; letting them float outward can shift focus away from the biceps and add strain. Be wary of using momentum or swinging the weights during both the curl and side raise movements, as this reduces the exercise's effectiveness and can increase injury risk. When performing the lateral raises, it's important not to lift the dumbbells too far beyond shoulder height to avoid over-straining the shoulder muscles.
Breathing
For the double outward curls, inhale while lowering the dumbbells and exhale during the curling motion. For the double side raises, inhale as you lower the dumbbells and exhale as you raise them to the side. The sequence of 'Double Out Curl Into Double Side Raise' offers a dynamic workout targeting both the biceps and deltoids. Focusing on proper form and controlled movements will maximize muscle engagement and deliver the best results.
Muscle Focus
Primary Muscles
Biceps (Short Head), Middle Shoulders
Secondary Muscles
Biceps (Long Head), Brachialis, Forearm, Front Shoulders, Rear Shoulders, Traps, Serratus Anterior
Tertiary Muscles
Latissimus Dorsi