Most people are training curls WRONG\u2026 and don\u2019t even realize it.
\nYour biceps don\u2019t just flex the elbow, they also SUPINATE the forearm. That means if you\u2019re waiting until the TOP of the curl to rotate your wrist, you\u2019re missing one of the biggest functions of the bicep entirely.
\nThe problem? Most people hammer curl the weight up first and then turn the wrist when there\u2019s almost no resistance left. At that point, you\u2019re taking tension OFF the bicep and shifting more of the work to the brachialis instead.
\nThe fix is simple:
\nSupinate AS you curl.
\nOne of the best ways to make this even more effective is by using an offset grip; shifting the dumbbell toward the thumb side of your hand so the weight fights against your ability to rotate the wrist. More resistance during supination means more tension where you actually want it: the biceps.
\nRight tip. Wrong timing.
\nFor more tips on how to build muscle and get big biceps, be sure to stay tuned to this channel and remember to subscribe so that you never miss another video from a physical therapist with a pro sports background as a PT and strength coach.<\/p>\n
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