Target Biceps with Switching Curls

Switching Curls

Rep Range

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

Hints

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.

Muscle Focus

Primary Muscles

Biceps, Brachialis

Secondary Muscles

Forearm

Tertiary Muscles

Shoulders