5/1/2023 0 Comments Inward curls vs. outward curlsIt becomes more active when you curl with a wider grip, which is precisely what the dumbbell-based inner bicep curl tries to (with great success) mimic.īy having you lift the weights with your elbows pinned to your sides, the emphasis of the exercise automatically gets shifted onto the inner muscle fibers of your biceps without the need for you to grip the dumbbell any differently. The short (inner) head of the biceps is the part of the muscle that everyone sees when you flex your arm. Inner bicep curls are a small twist on the regular curl that can have some big advantages in the muscle growth department when you use the proper lifting technique. While this version takes more time to set up and obviously requires extra equipment, the incline of the bench helps to provide more consistent resistance for your biceps. ![]() You can also do the incline inner biceps curl if you have access to a weight bench. Contract your biceps at the top of the rep and then lower the weights under control until your elbows reach full extension.As you lift the weights, supinate your wrists forcefully by turning your little fingers away from the midline of your body.Curl the weights toward your front delts by moving your lower arms toward your biceps.Externally rotate your shoulders (turn your elbows inward) so that your upper arms are braced against your lats, which should be flared out a bit. ![]()
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