Most people are training curls WRONG… and don’t even realize it.
Your biceps don’t just flex the elbow, they also SUPINATE the forearm. That means if you’re waiting until the TOP of the curl to rotate your wrist, you’re missing one of the biggest functions of the bicep entirely.
The problem? Most people hammer curl the weight up first and then turn the wrist when there’s almost no resistance left. At that point, you’re taking tension OFF the bicep and shifting more of the work to the brachialis instead.
The fix is simple:
Supinate AS you curl.
One 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.
Right tip. Wrong timing.
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Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).
