Hey i have a question. I do biceps dumbell curls normally up and down with supinated grip. A lot of people at gym i see do them with neutral grip (starting position) and they twisting it to the supinated pisition at the end of the movement. My question is why ? Does it work like hammer curls + biceps dumbell curl in one movement, or does it hit biceps more ? Thanks for answer
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Today, 10:07 AM #1Registered User
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Biceps - benefit of twisting dumbell ?
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Today, 10:18 AM #2Registered User
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Keeping it supinated the whole time would put a greater stretch on the bicep in the bottom position.
But probably not enough to make a big, or any, difference at your level.Age: 28
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Today, 10:19 AM #3Han shot first!
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You're majoring in the minors.
Have I now become your enemy by telling you the truth?
Galatians 4:16
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Today, 10:26 AM #4Registered User
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Try this.
Hold your arm out straight,palm down.
Now rotate the lower arm thumb from inside to outside to palm facing up.
You should notice the bicep move up and contract some what.
This is the reason some people supinate the hand while curling with dumbbells.
Arnold recommends this in many of his bicep/arm articles.
Some people even add more weight to one end of the dumbbell to make that supination work more pronounced.
Of course you have to have an adjustable dumbbell.
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Today, 10:43 AM #5Registered User
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It's just a more wholesome movement for exercise purposes, like leaving crust on bread as far as this example goes.
For practical reasons also though, the dumbbell being supinated at the bottom doesn't leave for a very ergonomic bottom of the lift. There are variations that stress the kind of elongated stretch like the preacher or concentration curl, but it's generally overly complicated for free standing variation. I mean also people will just rotate their arm out to the side, but idunno that seems weird to me.
Of course it's a bit more of coordination that your biceps can exploit for more work, as can be a fruitful approach when doing different exercises for biceps purposes.Bodybuilding with the power of math since 2007.
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