Supinated Bicep Curls

Note that we are focusing on a prominent supination to allow for maximum long head activation at the peak flexion of the movement.

To further optimize the movement, we lock the elbows to the sides and avoid inertial movements to help us on the way up.

Remember – The more tension and activation to the biceps, the better.

execution

  1. 1
    Grab a pair of dumbbells and keep them by your sides
  2. 2
    Start in a supinated position and keep torso straight and stable
  3. 3
    Curl one of the dumbbells up, further supinating the wrist and contracting the biceps prominently
  4. 4
    Go down slowly on the eccentric phase and contract the triceps at the bottom while stretching the biceps
  5. 5
    Repeat the same thing on the opposite side
Note: You must not use inertial movements, nor should your elbow move forward. Go for maximum tension on the biceps.

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