Build Arm Strength with In And Out Curls

In And Out Curls

Rep Range

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

Hints

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.

Muscle Focus

Primary Muscles

Biceps

Secondary Muscles

Brachialis, Forearm

Tertiary Muscles

Shoulders