Strengthen Arms with Turning Curl Hold

Turning Curl Hold

Rep Range

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

Hints

Begin standing with feet hip-width apart, holding a dumbbell in each hand with arms bent at approximately 90 degrees, palms facing the ceiling. This is your starting position, and you should maintain this dumbbell height throughout the exercise. From here, while keeping the bend in your elbows and the height of the dumbbells consistent, turn your wrists so your palms face the floor. Slowly turn the wrists back to have the palms facing the ceiling. Continue alternating between these two positions.

Common Mistakes

Changing the angle of the elbow: Ensure that your elbows remain at a consistent 90-degree angle throughout the exercise. Moving the arms during the wrist rotation: The movement should be isolated to the wrists, with the rest of the arm remaining stationary. Using momentum: Avoid using quick or jerky movements. Each wrist turn should be controlled and deliberate.

Breathing

Inhale as you turn the wrists to face the floor, and exhale as you rotate them back to face the ceiling. Keeping a steady breathing rhythm can also help in maintaining focus and stability during the exercise.

Muscle Focus

Primary Muscles

Biceps, Forearm

Secondary Muscles

Brachialis

Tertiary Muscles

Shoulders