Build Arm Strength with Single Curl In & Out

Single Curl In & Out

One Side

Other Side

Rep Range

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

Hints

Stand upright with a dumbbell. Curl in front of your body. Then, curl to the side, keeping the elbow pinned to your torso. Alternate between these two curls.

Common Mistakes

Avoid using momentum. Keep movements controlled.

Breathing

Exhale on curl, inhale when extending.

Muscle Focus

Primary Muscles

Biceps

Secondary Muscles

Brachialis, Forearm

Tertiary Muscles

Shoulders