Build Arm and Shoulder Strength with Wide Curl Into Front To Side Raise

Wide Curl Into Front To Side Raise

Rep Range

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

Hints

Start in a standing position with your feet hip-width apart. With the dumbbells in hand, have your arms pinned to your sides and the dumbbells pointed diagonally outwards. Begin by curling the weights up while ensuring your elbows remain fixed by your sides. After the curl, return the dumbbells to the starting position. Next, rotate your wrists so the palms face each other and the dumbbells touch in front of you. Elevate the weights straight up to shoulder height, maintaining a gentle bend in the elbows throughout. Once the dumbbells are at shoulder height, extend them out to the sides without lifting or dropping them. Keeping this height consistent, slowly lower the dumbbells to your sides. This completes one repetition. Reset to the initial position and repeat the process for the desired number of reps.

Common Mistakes

Ensure your elbows are pinned to your sides during the curl. Letting them drift can take the focus away from the biceps. Be mindful to avoid using momentum, especially during the front and side raises. The movement should be controlled to maximize muscle engagement and reduce injury risk. Ensure the wrist transition from the diagonal outward position to facing each other is smooth to avoid straining the wrists. Additionally, during the side raise, be cautious not to lift the weights beyond shoulder height as this can place undue strain on the shoulder joint.

Breathing

During the curl, inhale as you lower the dumbbells, and exhale as you curl them up. For the front raise, exhale as you lift the dumbbells in front, and inhale as you extend them out to the sides. Continue to inhale as you lower the dumbbells to the sides. Remember, the 'Wide Curl Into Front To Side Raise' is an effective compound exercise for the biceps and deltoids. Proper form, control, and consistent breathing are key to maximizing its benefits.

Muscle Focus

Primary Muscles

Quads, Glutes

Secondary Muscles

Hamstrings, Adductors, Shoulders, Teres Major, Teres Minor, Rhomboids

Tertiary Muscles

Core, Calves, Infraspinatus, Latissimus Dorsi