By effectively targeting the brachialis, of course. And you can do so by playing around with your grip through hammer curls. Keep your elbow pinned and locked in place; this minimizes any front delt involvement. Undoubtedly, you’ll fatigue during an intense dumbbell bicep workout. And to take this one step further for even more bicep gains, you can grip the outer part of the dumbbell instead of the middle.
- It’s a very fatigue-resistant muscle, so trying lowering the bar over a 3-5 second duration to really put this workhorse of a muscle through its paces.
- Hold a barbell or a pair of dumbbells and rest your arms on a preacher pad.
- With a barbell, use a narrow grip with low reps to work the bulkier, closer section of your biceps.
- If this is your case, you should opt for the E-Z bar variant or dumbbells.
- That’s because anatomically, hand position can determine which muscles are more active during specific movements (we’ll get more into that shortly).
The supinated curl is performed from a standing, seated or lying on a bench position. Sled pulls, resistance band bicep curls and overhead cable curl / crucifix curls are related exercise that target the same muscle groups as barbell curls / standing biceps curls. Start the exercise by standing upright and holding a barbell with a shoulder-width, underhand grip so that the palms are facing forward and your elbows are close to the upper body. Keeping your upper arms still and your biceps fully contracted, curl the barbell forward until it is at your shoulder level. Pause for one second at the contracted position and then slowly bring it down to the initial position.
Wrists Hurting When Doing Barbell Curls
The curved profile of the bar in the grip region allows the user’s wrists and forearms to take a more neutral, less supinated position. This reduces the risk of repetitive stress injury in these exercises. Switch your grip on the weights so your palms are facing behind you at the start of the curl. Make sure you use lighter weights than with the standard biceps curl, because this is a tricky variation that will test your grip and forearm strength to the max. The benefit of building greater grip and forearm strength will become obvious when you tackle pretty much any other lift, so the reverse curl is well worth adding to your workout schedule.
What Is A Bicep Curl?
At the top of the Curl, the biceps are taking the full stress of the weight. Don’t curl the weight to the chest; it must be curled to the shoulder in order to work the high outside biceps. Hammer bicep workout curls with dumbbells target the brachialis which is the front part of your arm. Therefore, it is one of the best bicep exercises for improving aesthetics. To perform this exercise use a neutral grip where both your palms are facing one another. Bend your elbows and curl the weights to your shoulders.
Popularized by the late Vince Gironda, the biceps body drag curl, in Gironda’s words, “will perpetuate the involvement of the biceps and take the pressure off the front deltoids”. So, most of your reps should be full range with no cheating, though one or two “bonus” reps at the end with a controlled cheat does extend the time under tension. Just make sure all your reps aren’t cheat reps, bro.
How To Do Barbell Curl:
Your exercise technique and form is extremely important when doing wide grip barbell curls. Plant your feet firmly on the floor, hip-width apart and let your arms rest in front of your thighs. Pull in your abdominals, stand tall and slightly bend your knees. Curl the bar up to about the upper chest, pause for a moment, and then slowly return the barbell back down to the starting position. Make sure to maintain proper posture throughout the entire range of motion.
In other words, you don’t want to curl with your hands together because that will impair your range of motion. On the other hand, if your forearms fatigue before your biceps, you can extend your wrists slightly to take them out of the movement to a greater extent. Curl the bar towards your chest while keeping your elbows and shoulders stationary. The greater the range of motion, the more you work your muscles.
Hammer curls activate bulks of muscle fibers located within the outer head of the biceps. Again, just look at where your arms and elbows are situated as you perform the exercise. Exercises performed with a neutral grip are great for working the outer biceps. This is why some people perform bicep curls with a triceps bar or a Swiss bar. The best way to build bigger biceps is to combine heavy compound pulling exercises (like chin-ups and rows) with lighter isolation lifts . The compound exercises are a minimalist way to stimulate a ton of overall muscle growth in a short amount of time, and they’re more than enough to stimulate some biceps growth.
You will need an exercise ball to complete the move. Let your arms hang by your sides with your palms facing inward. Curl your arms, turn your palms up and lift both arms simultaneously. Inverted rows have a similar strength curve to barbell and dumbbell rows. Machine rows, though, can have a better strength curve. If you train at a gym that has a t-bar row machine, those are absolutely fantastic for building a bigger back.