Build Arm Strength with Rotating Curl

Rotating Curl

Rep Range

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

Hints

Start with dumbbells on thighs, palms facing in. As you curl, rotate in a circular motion, ending with arms wide, palms facing away. Reverse motion to return.

Common Mistakes

Ensure a controlled motion. Avoid body swaying or back arching.

Breathing

Exhale during the curl; inhale as you reverse and return.

Muscle Focus

Primary Muscles

Biceps, Brachialis

Secondary Muscles

Forearm

Tertiary Muscles

Shoulders