Target Biceps with Out Curls

Out Curls

Rep Range

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

Hints

Stand with feet hip-width apart, holding dumbbells by your sides, palms facing away from you. Keeping elbows locked to your torso, curl the dumbbells out and away from your body.

Common Mistakes

Avoid using body momentum or letting the elbows drift away from your sides. Ensure smooth, controlled movements.

Breathing

Inhale as you extend the dumbbells; exhale during the curl.

Muscle Focus

Primary Muscles

Biceps (Short Head)

Secondary Muscles

Biceps (Long Head), Brachialis, Forearm

Tertiary Muscles

Shoulders