Combine Bicep Moves with Switch Curls

Switch Curls

Rep Range

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

Hints

With dumbbells at your sides and palms facing forward, curl both up. At the top of the curl, transition your grip from regular to hammer or vice versa. Lower the weights in the new grip, and repeat, switching grips at the peak of each curl.

Common Mistakes

Avoid using momentum. Ensure controlled transitions between grip changes.

Breathing

Exhale as you curl up, inhale while lowering.

Muscle Focus

Primary Muscles

Biceps, Brachialis

Secondary Muscles

Forearm

Tertiary Muscles

Shoulders