Switching Curls
This biceps exercise mainly works your biceps and brachialis, with help from your forearm. Watch the demo video, then follow the tips below.
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do Switching Curls
Start with dumbbells at your sides in a hammer grip. As you begin the curl and reach halfway, rotate to a regular grip and finish the curl. On the way down, rotate back to the hammer grip halfway through.
Common mistakes
Avoid using momentum and ensure smooth transitions between grip changes.
Breathing
Exhale as you curl up, and inhale as you lower down.
Muscles worked
Primary Muscles
Biceps, Brachialis
Secondary Muscles
Forearm
Tertiary Muscles
Shoulders
