Pronated grip bicep curl. Supinated Curls: The .

Pronated grip bicep curl. Ultimately, this can turn around and make your pronated lifts plateau prematurely. Your hand should travel all the way across the bar, dumbbell, or kettlebell, with your knuckles resting on the top. The wide grip places greater emphasis on the outer portion of the biceps, which is responsible for the peak and shape of the muscle. And, obviously, along with their corresponding training tips. supinated grip also seems to translate into equal muscle growth. co. Dial in your form and fix common mistakes with this detailed guide, laying out everything you need to know to master this accessory lift. Most lifters do too many supinated curls and not enough pronated curls. training Aug 26, 2025 · What is the Reverse Curl? The Reverse Curl is a variation of the Bicep Curl with the hands in an overhand (pronated) setup instead of the usual underhand (supinated) grip. Performing this exercise involves a pronated grip, usually with a barbell. Jul 28, 2023 · Pronated, supinated, or mixed grip? Learn when to use, how to use, and the benefits of various grips in the gym. Oct 28, 2023 · Today we will see how to perform the Biceps Curl with grip in Pronation to maximize the development of the forearms. Sep 4, 2024 · 210 The bicep curl is a foundational exercise for building arm strength and muscle mass, but many people overlook one crucial element: the grip. Exercise Description: The bicep curl with supination and pronation is a dumbbell exercise that targets the bicep while also engaging the forearm. Keep your shoulder blades back and your elbows at your side as you curl the bar up towards your chest and return to the starting position. Aug 18, 2022 · Reverse curls are a bicep exercise performed with an overhand grip. How do you do dumbbell supinated curls? So many people are getting the basics of this bicep curl messed up, and it’s no wonder when every single video on the internet is showing you how to do this exercise wrong! Remember supination is May 11, 2022 · A fitness pro explains the key differences between pronated grips and supinated grips, plus how switching your grip can impact your workout. Using a pronated grip promotes greater muscle activation than other grip options. In this guide, we’ll explore the various grips you can use during bicep curls, how each one affects muscle activation, and how Aug 10, 2025 · #3 Pronated Grip Biceps Curl Your palms are facing behind you and then the floor with this grip. With a pronated hand position, you work more of the outer bicep, brachialis, and the top of the forearm. This grip lets you focus on your back muscles more effectively. Each grip variation targets different parts of the biceps and surrounding muscles, allowing you to develop a more balanced and sculpted arm. You can lift more weight on regular curls. The reverse curl is the perfect Biceps Curl variation to target your brachioradialis muscle and strengthen those forearms while improving grip. It's also an exercise I often prescribe for gymnastic skill seekers struggling at the Jun 7, 2024 · Adding reverse curls to your workout can increase your ability to lift heavier weights during standard biceps curls and correct muscle imbalance between flexor and extensor muscles. This type of grip will primarily target the biceps brachii muscle, which is the superficial muscle visible on your upper arm. This simple switch targets different muscles, making it a great way to mix things up in your arm workout. Feb 4, 2025 · Learn the proper technique for perfect bicep curls to enhance strength, improve grip, and boost joint mobility, plus modifications no matter your fitness level. My main bicep exercises are dumbbell and barbell curls. A close grip that blitzes your biceps. Set-up: Grasp a pair of dumbbells with a pronated (palms down) grip. . They are a relatively easy strength training exercise that targets the long head of the biceps, brachialis, and brachioradialis for bigger biceps. Bicep curls, pullups, and barbell squats are some of the most common exercises that call for a pronated grip Apr 25, 2022 · If you truly want to build bigger stronger biceps, do supinated curls. Learn which grip maximizes biceps growth based on new research. Bicep Curl – Pronated, EZ Bar HOW: Start by standing while using both hands to hold an EZ Bar down in front of you. Unlike regular curls, which involve a supinated (palms up) grip, reverse curls involve a pronated (palms down) grip. To perform: 1. Supinated Grip – this is the most common grip for bicep curls where your palms face up. 1K לייקים, 23 תגובות. It brings your elbows in close, creating a direct line of tension through the biceps brachii, brachialis, and forearms. A pronated grip is often used for bicep curls, pullups, and barbell squats. The latter groups are in the top of the forearm so this exercise will give your forearm lots of definition. Here's how to do the reverse biceps curl with picture-perfect form. Oct 24, 2024 · Reverse curls are a bicep curl variation where the objective is to use a pronated grip (palms facing down) from start to finish. Nov 17, 2023 · The pronated bicep curl uses an overhand grip, while the supinated bicep curl uses an underhand grip. Sep 22, 2025 · Explore 12 biceps curl variations to build muscle and strength. But when it comes to grip, the debate rages on: overhand or underhand? Both grips target the biceps, but each offers unique advantages and disadvantages. To do hammer curls: Stand tall with your Apr 30, 2025 · The supinated-grip biceps curl “accomplishes two of the major functions of the biceps, so it’s a wonderful exercise, because it mimics the exact kinesiological function of the biceps. Jul 24, 2024 · Pronated pull-ups. Using this pronated grip targets not only the biceps and brachialis, but also the brachioradialis, a large muscle on the top of the forearm important for grip strength. Learn how to do bicep curls the correct way and avoid common mistakes, as well as several great bicep curl variations with this complete guide. Both exercises resulted in approximately 6% biceps growth and 10 to 12% strength gains, which was measured as isokinetic peak elbow flexor torque. Dec 10, 2022 · What are Reverse Curls? Reverse curls are a type of exercise that helps build the muscles in your upper arms. Mar 20, 2024 · Reverse curls are also a compound exercise, but they involve holding dumbbells in a pronated grip (palms facing down) and curling them towards the shoulders. This grip shifts the emphasis from the biceps brachii to the brachialis and brachioradialis. Feel the tension in your forearms as you come toward the top of the curl, hold for a second or two here at then lower slowly. Hammer curls are also popularly known as the neutral grip dumbbell curl. A middle-ground grip that Oct 6, 2024 · Learn how changing your grip during bicep curls can target different muscles for better arm development. This doesn’t mean the bicep is not working, but its contribution is reduced. Dumbbell Reverse Grip Curl How to Do Dumbbell Pronated Grip Bicep Curls Variation | In-Depth Guide [VISUAL LEARNERS] Proper Form, Common Mistakes, Variations + Easier & Harder | Home Resistance Training Live TV from 100+ channels. Aug 21, 2023 · A supinated grip is simply an underhand grip, whereas a pronated grip is an overhand one; Think of chin-ups and pull-ups. This grip allows for a more natural and controlled movement, making it ideal for beginners. Jan 1, 2023 · What’s a pronated grip? Facing your palms away from your body when performing a resistance exercise is a technique known as a pronated grip. If you aim for a strong, defined back, the pronated grip is where it's at. In this position, your palms face downward. The drill is still compatible with some gym equipment like Feb 3, 2020 · Called a cross-body reverse curl, in this movement you’ll take up your dumbbells in a pronated (overhand) grip with your palm facing down, instead of the usual supinated (underhanded) or neutral Jun 18, 2025 · Swapping in a supinated grip can help ensure that your biceps and forearms are getting enough action. Aug 24, 2023 · How does wrist pronation or supination affect grip strength? Wrist pronation or supination can affect grip strength depending on the exercise being performed. Grip the bar with your palms facing down. Learn the benefits, correct form, and common mistakes to boost arm size and strength effectively. [1] Performing the pronated curl thus helps you to sculpt more aesthetic arms because the brachialis can improve May 20, 2025 · Reverse EZ Bar Curl: How To Do & Muscles Worked The Reverse EZ Bar Curl is a variation of the traditional bicep curl, where you use an overhand (pronated) grip on an EZ curl bar. In some strength-based movements, a mixed grip may be best. Jan 17, 2025 · The pronated grip offers better lat activation for the main pulling movements. found that a pronated wide lat pulldown stimulated as much muscle growth as a supinated grip barbell curl. In simpler terms, for the supinated bicep curl, you curl with your arms facing upwards. ‏12. Oct 2, 2024 · Dumbbell curls with a pronated grip, where your palms face down, are often considered the standard variation. The supinating bicep curl produces a more intense peak contraction. Want to get bigger forearms and Biceps at the same time? This exercise can do this by targeting the Brachioradialis muscle. Hammer curls also place less stress on your wrist than a traditional Bicep Curl (supinated) or Reverse Curl (pronated), making it a smart choice if your looking to avoid stress in that area. Pronated Grip – also known as a reverse grip. Perform some of your bicep dumbbell curls with a supinated grip to emphasize Biceps Brachii Perform some of your bicep dumbbell curls with a pronated grip to emphasize Brachialis Jul 9, 2025 · The barbell curl primarily targets your biceps, allowing you to build size in your upper arm and strength that can support other lifts. Learn how to do pronated bicep curls with step by step instructions, form tips, and more from qualified Personal Trainers. The pronated grip is your default grip for most heavy lifts. Therefore, in order to get Dec 31, 2024 · The barbell curl is a staple exercise for building impressive biceps. Works the biceps, forearms, brachialis, and brachioradialis Neutral grip may take pressure off the wrists and elbows Places the primary stress on the long (outer) head of the biceps. Dec 27, 2021 · The supinated bicep curl begins with a neutral grip and then rotates into a supinated grip. Use this as a method to build thicker forearms and improve overall Apr 15, 2025 · This grip is your go-to for classic movements like bicep curls and chin-ups. Keep the palms facing down and curl the dumbbells up at the same time. The neutral grip of the hammer curl minimizes stress on the wrist joint, making it a safer option for individuals with wrist issues or those prone to wrist pain. The biceps still get worked, but especially in a reverse curl they won't be the primary point of failure. I ice my elbows and often keep hot water on them when showering. Feb 1, 2023 · The overall body position and technique should nearly mimic the reverse biceps curl, with the sole exception being the hand and grip placement. This grip is also used for shoulder and bench presses, as well as for lifts such as the deadlift, snatch, and clean. And we know that when you turn your hand into pronation, it becomes a "forearm curl" and it primarily works your brachiallis and forearm muscles. The supinated grip offers more bicep and forearm activation. Targets the bicep short head, bicep long head, latissimus dorsi, brachialis and pectoral major. Also, incorporate dumbbells AND barbells into your training. integratedstrength. Jul 25, 2024 · Uncover the muscles worked in curling exercises! Try these three curls to target your biceps, brachialis, brachioradialis, and forearms. The lack of difference in biceps activity with a pronated vs. This article delves deep into the world of overhand barbell curl vs underhand, exploring the nuances of each grip to help you choose the best one for your goals and physique. This positioning offers the same major activation in your biceps brachii while increasing activation in surrounding muscles like the brachialis and brachioradialis. Also performed using a dumbbell, the major difference between a conventional dumbbell bicep curl and the hammer curl lies in the grip. Brachioradialis are best hit with hammer grip. By using a pronated position (overhand grip), you’ll be hitting different areas than your Regular Curls, giving you a complete arm and shoulder workout routine. The brachialis is responsible for the thickness of the biceps, so reverse curls help to build a more muscular appearance. This will help you challenge your muscles and prevent workout plateaus. Doing so places the biceps at a moderate mechanical disadvantage and places greater emphasis on the brachioradialis. As a result, the brachialis has to take over the reins and, with help from the brachioradialis, do the vast majority of the heavy lifting. We don’t have a lot of research on this and this is only one study. Cancel anytime. The ability to target this muscle is one of the many benefits Here we’ll dive into this old-school exercise for your biceps flexing pleasure. uk/exe For any other useful videos Jan 15, 2025 · Overview As you curl the weight, your forearms rotate slightly inward, engaging both the biceps brachii and the brachioradialis, a muscle that runs along the outside of your forearm. I occasionally felt strain on the insides of my elbows when doing heavier barbell curls, so started doing more dumbbell curls but still ended up with this pain. I recently re-aggravated golfer's elbow in both arms. Dec 29, 2021 · Regular curls are better for building the biceps because they have you curl with a supinated grip. In this blog post, we’ ll compare hammer curls vs pronated curls, so you can decide which one is best for your fitness goals. Nov 11, 2022 · Reverse grip barbell curls place the biceps at a mechanical disadvantage, which reduces their ability to produce force and thus lift the weight. Lift: Curl the weights up to your chest, keeping your elbows at your side and eyes straight ahead. (2015) compared pronated-grip lat pulldowns to supinated-grip barbell curls and found that they resulted in equal biceps growth. Fully pronated grip targets brachialis, wrist extensors and the 2 pronator muscles. Whether you’re a beginner or an experienced lifter, perfecting Mar 24, 2024 · Two of the most popular bicep curl variations are hammer curls and pronated curls. Instructional Tutorial on how to perform the PRONATED GRIP BARBELL BICEP CURL exercise correctly. io, the fitness encyclopedia and workout search engine. This complete guide covers proper form, rep ranges, frequency, grip variations, and how bicep curls benefit powerlifters and other strength athletes. Using either a supinated (underhand grip) or a reverse (pronated grip), grip the barbell tightly while curling up to your shoulders. The pronated grip offers less grip strength compared to the supinated grip. Find out which exercises you may want to use a pronated grip instead of a supinated grip and vice versa. Additionally, a stronger brachioaradialis and brachialis can actually push your biceps up, making it appear bigger. This motion stresses the muscles in your outer arms, which can help build strength and definition. Neutral pull-ups. It is an effective workout for intermediate athletes to hone their skills or for beginners to challenge themselves! A pronated grip curl will require the use of a barbell or dumbbell. Feb 8, 2023 · The pronated grip is often used for pull-ups, biceps curls, and barbell squats. The reverse curl is a variation of the standard biceps curl except, instead of gripping the weight with the palms up (underhand grip), your palms are facing down (overhead grip). ” Jan 26, 2022 · 5 Best Zottman Curl Variations 1. Thick Bar Reverse Curl You can increase the grip-building benefits by making the bar more difficult to hold. Aug 5, 2025 · A reverse curl is a bicep curl performed with a pronated (overhand, palms-down) grip, which shifts the muscle emphasis from the biceps brachii to other arm and forearm muscles. Dec 6, 2023 · In this guide, we will discuss the different types of hand grip positions for lifting weights, why your hand placement and grip positioning matter for weight lifting exercises, examples of exercises that use a pronated grip, and examples of exercises that use a supinated grip. Twisting bicep curls put less pressure Sep 9, 2024 · Muscles targeted by pronated grip The pronated grip is about the lats, triceps, and shoulders. It allows for a greater range of motion compared Feb 1, 2024 · In the reverse curl, you do a bicep curl with a reverse grip – your palms facing downward rather than upward. How you grip the barbell, dumbbells, or resistance band during bicep curls can significantly impact the effectiveness of the exercise, your muscle engagement, and your risk of injury. Gentil et al. While this may sound counterintuitive In one previous study, the biceps brachii and brachioradialis were analyzed in the dumbbell curl, straight barbell curl, and EZ-barbell curl (a multi-angle barbell) [10]. Your hand goes over the bar, dumbbell, or kettlebell with your knuckles on top. You’ll be a bit stronger on regular curls than on the dumbbell twist curl because you don’t need to put as much exertion into each rep. Dec 11, 2018 · The short head sits on the inside of the upper arm. Overhand curls increase the muscularity and strength of the bicep muscles. Reverse curls promote better brachialis and brachioradialis development by having you curl with an overhand grip. Learn how to do a Dumbbell Bicep Curl Pronated Grip properly with Myworkouts. This places greater stress on the brachioradialis and brachialis during more difficult concentric contraction, making up for reduced output from the disadvantaged biceps brachii. This is an upper body isolation arm movement focusing on the Aug 26, 2021 · This post provides a list of the best bicep curl variations that increase bicep size, improve performance, and prevent injury. ״Supinated, Mid, and Pronated Curls 💪 After countless questions about hand position in bicep curls, we are here to clarify! While all elbow flexors are engaged in every variation, your grip choice shifts the emphasis to different muscles. Supinated Curls: The Nov 8, 2024 · Maximize biceps growth with supinated curls. Make sure Aug 23, 2024 · Using the standard supinated grip targets your biceps, but if you rotate your hands 90 degrees to a neutral grip, the emphasis shifts to a different elbow flexor, the brachialis. https://hawkesphysiotherapy. The movement involves rotating the wrist during Apr 10, 2024 · Straight barbell curls, with their wider grip, primarily target the long head of the biceps. more www. This grip shift places greater emphasis on the brachialis, an often-overlooked muscle that lies beneath the biceps and contributes to forearm strength. Emphasis: Do not swing - keep your core tight and a neutral spine. A study by Gentil et al. Pronated curls primarily target the outer head of the biceps, which is responsible for the peak of the biceps muscle. Stop once you've lowered the dumbbells a third of the way and hold for 2-3 seconds to e Nov 26, 2024 · This one exercise is all you need to beef up your arms. May 24, 2025 · What are Reverse Curls? Reverse curls are a fun twist on the classic bicep curl. Apr 15, 2023 · What is the Purpose of the Pronated Grip? The pronated grip is used in weightlifting and other forms of resistance exercise in order to aid in the development of muscle groups such as the biceps brachii, deltoids, latissimus dorsi, trapezius and a number of other upper body muscle groups connected anatomically and kinetically to the pronated hand grip position. Aug 12, 2024 · Some of the best examples of pronated grip exercises include back squats, deadlifts, pull-ups, barbell rows, bench press, overhead press, reverse grip preacher curl, reverse grip bicep curl, and overhand tricep push-down. The range of motion and other performance factors will also be identical with either movement. If barbells intimidate you, try an EZ Curl bar. Yes, this exercise is better for building your biceps than neutral and pronated curls. Sep 4, 2024 · When it comes to building strong, well-defined biceps, the grip you use during bicep curls can make a significant difference. Learn proper form, tips to avoid mistakes, and boost your workout results! Sep 4, 2024 · Reverse bicep curls can be your secret weapon in your quest to build bigger arms. Do not let your upper back round over - consciously pull your shoulder blades together to provide a stable base for your arms to pull from. Key exercises: Incline dumbbell curls (long head); wide-grip EZ curls (short head) Pronated Grip Jan 5, 2025 · If you're looking for a biceps curl variation to improve your pull-up strength and increase your grip strength, you'll want to check this out. Because this muscle is engaged during pronation, it can only be targeted through the use of a palm down, reverse curl grip. The dumbbell curl was performed starting with the hands in a “semi-pronated” position and then ending the ascending phase in supination. Aug 9, 2024 · Pronator Teres (Palm Down Muscle) This essential muscle is located in the superficial portion of the forearm and, as it states in the name, is responsible for the pronation or palm down movement of the wrist. Set the feet at Jul 21, 2023 · Reverse curls are a bicep curl variation performed with the weights held in a pronated grip, thereby causing other muscle groups to be recruited, as well as altering the mechanics of the exercise for greater comfort and force-output. This is referred to as a “overhand” grip. Targets the latissimus dorsi, traps, bicep short head and multifidus. And while both heads contribute when performing supinated curls, your arm position and hand placement will dictate which of the two gets the most love. It is excellent for building the bicep and brachialis muscles (upper arms) and stimulating the brachioradialis muscle (lower arm). The problem, if you can call it that, is that the brachialis responds best to high reps and slow negatives (because it’s a slow-twitch muscle), whereas the brachioradialis grows better from explosive low rep training. Muscles Worked Apr 3, 2017 · No description has been added to this video. Remember how the radius and ulna were parallel in supination stacked in the neutral grip? Now they are crossing over each other. What are Hammer Curls? Hammer curls are a bicep curl variation where the palms face each other throughout the movement. This pronated grip bicep curl with a pause is a May 28, 2021 · Pronated Grip Curl The pronated grip curl, also known as the reverse bicep or arm curl, is a favorite amongst Jack City partners. Dec 23, 2021 · As in a pronated grip spider curl, the primary muscles worked during a single arm reverse grip bicep curl are the brachialis and the brachioradialis. Curl variations with neutral or pronated grip (hammer curls, reverse curls) will focus on the Brachialis and Brachioradialis. It's the grip of choice for exercises like pull-ups, bent-over rows, and deadlifts. Though the specific mechanical differences can be somewhat complex, exercises with a supinated grip will generally be more useful for targeting the biceps and utilizing elbow flexion, whereas a pronated grip is better for targeting larger muscle groups and performing multi The overhand curl, also known as reverse grip curls, is the most effective bicep workout for the brachialis and brachioradialis, the main muscles involved in major weightlifting workouts. The pronated grip requires a strong grip to Jan 2, 2025 · Similarly, in weightlifting, maintaining a pronated (palm-down) grip often allows for better leverage and stability during exercises like bicep curls. Jul 24, 2024 · Benefits Of Hammer Curl Hammer curl Improved grip strength and overall forearm development. EZ bar curls, on the other hand, focus more on the short head of the biceps due to the narrower, semi-pronated grip. It's not ideal for heavy compound pulling due to limited grip strength. The pronated curl, also known as reverse curl, follows the same movement pattern as the bicep curl to bring the weight to the shoulders, but uses a reversed grip so that the palms are 1 day ago · Learn how to do bicep curls the right way with guidance from strength coach Joseph Lucero. For example, supination (turning the palm up) can increase grip strength during bicep curls, while pronation (turning the palm down) can increase grip strength during lat pulldowns. Discover top exercises that build bigger, defined biceps more effectively. A wide grip that places an emphasis on the back muscles and building width in the torso. Regular curls use a supinated grip the whole way through. The EZ Curl bar is a bit easier on your wrists but it also alters your hand position slightly. Instead of having your palms face up like in regular curls, you flip them so they face down (called a pronated grip). Supinated pull-ups (aka chin-ups). So we all know that when you're doing something like a bicep curl with a supinated grip, it becomes a movement who's primary function is to isolate the biceps. This brings the radius into even more alignment with the humerus, changing muscle recruitment once again. Dec 5, 2021 · The reverse grip EZ bar curl is a great exercise for building big and strong forearms. What is the Barbell Biceps Curl? There are many variations of the bicep curl but only one barbell bicep curl. Understanding the subtle differences between wrist flexion and palm orientation can significantly enhance performance in various tasks, whether you’re crafting a letter or lifting weights. Feb 1, 2024 · Pronated bicep curls are a variation of the traditional bicep curl exercise, executed with the palms facing down. Feb 25, 2025 · A variation of the barbell bicep curl that emphasizes activation in the forearm extensors. Reverse Zottman Curls: A reverse version of this curl means flexing the elbow with a pronated grip and extending supinated. Supinated Grip (Biceps Curl) The biceps brachii is a strong elbow flexor and forearm supinator, making this Jun 9, 2017 · The pronated grip that you are using will engage the brachialis muscles in order for you to be able to move the weight. Discover how supinated, pronated, and neutral handgrips affect muscle activation during biceps curls. May 20, 2024 · Turn that frown upside-down, fit fam, and turn that grip upside-down, too! The reverse curl is a biceps curl variation that swaps out your standard supinated grip for an overhand grip. Aug 7, 2023 · This pronated grip bicep curl with a pause is a fantastic exercise for training both the biceps and forearms. Aug 11, 2024 · Plate Curls target your Biceps Brachii, Brachialis, and Brachioradialis for stronger Arms. Nov 20, 2024 · You’ll quickly realise the reverse curl is much more challenging for your grip than a standard biceps curl—a tight squeeze is imperative to keep holding onto the bar with the pronated grip. Use a Variety of Hand Positions and Arm Angles For Bicep Curls For balanced biceps development, vary the arm angle and hand position you use. No cable box or long-term contract required. You Band Reverse Grip Curl How to Do Band Pronated Grip Bicep Curls Alternative | In-Depth Guide [VISUAL LEARNERS] Proper Form, Common Mistakes, & Variations + Easier | Home Resistance Training Aug 31, 2025 · Skip the curls and grow stronger arms with the best bicep curl alternatives. Here's a detailed guide on how to do reverse grip EZ bar curls with proper form! Feb 27, 2023 · A pronated grip is a technique that involves executing resistance exercises with your hands facing away from your body. Learn proper form, target biceps and forearms, and keep workouts fresh with dumbbell, barbell, cable, and machine curl techniques. Explore supinated, hammer, and reverse curls to build thicker biceps and stronger forearms. nw xvpde d1yeb n39ho 16jl 71o zct5v 1kp16s th fv5a