Seated Double Out Curl Into Double Lateral Raise
Rep Range
4-8
Hints
Begin by seating yourself on a sturdy armless chair, ensuring your back is upright and your feet are flat on the ground. Hold a dumbbell in each hand with arms pinned to your torso, palms facing diagonally outwards. Initiate the movement by performing two bicep curls simultaneously with both arms. During this phase, your elbows should remain close to your sides, ensuring the motion originates from the elbow joint. Following the second curl, adjust your grip by rotating your wrists so the palms face behind you. At the same time, unpin your elbows to allow a broader range of motion. Now, execute two lateral raises, lifting the dumbbells out to the sides, and aiming to reach shoulder height or slightly above, all while maintaining a slight bend in the elbows. Upon completion of the second lateral raise, rotate your wrists back to the original diagonal outward position and repin your elbows close to your torso. This returns you to the starting position, and you can then proceed to repeat the sequence.
Common Mistakes
Refrain from using excessive momentum during the curls and lateral raises. This can lead to potential injury and also diminish the exercise's efficacy. Ensure that your back stays flush against the chair's backrest throughout, which provides necessary support and keeps the spine neutral. Also, ensure that your movements are controlled and deliberate, maximizing muscle engagement.
Breathing
Inhale during the preparation phase for the bicep curl. Exhale as you perform each curl. Inhale as you lower the weights and rotate your wrists, preparing for the lateral raise. Exhale during each lateral raise motion. The Seated Double Out Curl Into Double Lateral Raise efficiently targets the biceps and deltoids, offering a comprehensive upper body workout. Being seated helps concentrate the effort on the target muscles and minimizes the involvement of stabilizing muscles, allowing you to focus on form and technique.
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