Single Curl In & Out
This biceps exercise mainly works your biceps, with help from your brachialis and forearm. Watch the demo video, then follow the tips below.
One Side
Other Side
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do Single Curl In & Out
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.
Muscles worked
Primary Muscles
Biceps
Secondary Muscles
Brachialis, Forearm
Tertiary Muscles
Shoulders
