DB curl question

[Knivez]

is supinating your hand in the middle of a curl really stimulate more mucsle growth or just having them supinated the whole time just as good?

 

[Bruce Banner]

Do the ones that make you fell most comfortable and and can use most weight with proper form.

/Bruce

 

[Frosty]

If you change from supine to semi-supinated or to pronated, you will take the load off the biceps brachii and more of the load goes onto the brachialis. If you have a weak brachialis, then this is good, but it's always good to work both bicep muscles.

 

[Frosty]

That is to say, if you only work your biceps brachii, then you will not reach your full potential, as the brachialis will contribute to the size of the arm.

 

[Golden_Muscle]

If you change from supine to semi-supinated or to pronated, you will take the load off the biceps brachii and more of the load goes onto the brachialis. If you have a weak brachialis, then this is good, but it's always good to work both bicep muscles.

What does supine, semi-supinated, and pronated mean?

I think I have a weak brachii.

Thanks.

 

[Frosty]

What does supine, semi-supinated, and pronated mean?

I think I have a weak brachii.

Thanks.

These are just describing the position of the hand.

Supine, or supinated, is the palm facing up during a bicep curl (or palm facing you during a chinup). This mostly works the large head of the biceps...the biceps brachii.

Prone, or pronated, is the palm facing down during a bicep curl (or palms facing away during a pullup). This works the small head of the bicep more, the brachialis. This is the smaller bicep muscle and it is located underneath the biceps brachii. Increasing the size of the brachialis can definitely increase the size of your biceps. Not to mention doing pronated curls will also work the brachioradialis, which is the cool muscle on the forearm near the outside of the elbow.

Semi-supinated, semi-prone, are all descriptions of a neutral grip...i.e. palms facing inward. This works both the biceps brachii and brachialis.

All are useful for different applications, however, it is important not to neglect the brachialis, since you're compromosing size and strength.

 

[Golden_Muscle]

These are just describing the position of the hand.

Supine, or supinated, is the palm facing up during a bicep curl (or palm facing you during a chinup). This mostly works the large head of the biceps...the biceps brachii.

Prone, or pronated, is the palm facing down during a bicep curl (or palms facing away during a pullup). This works the small head of the bicep more, the brachialis. This is the smaller bicep muscle and it is located underneath the biceps brachii. Increasing the size of the brachialis can definitely increase the size of your biceps. Not to mention doing pronated curls will also work the brachioradialis, which is the cool muscle on the forearm near the outside of the elbow.

Semi-supinated, semi-prone, are all descriptions of a neutral grip...i.e. palms facing inward. This works both the biceps brachii and brachialis.

All are useful for different applications, however, it is important not to neglect the brachialis, since you're compromosing size and strength.

Thanks alot man.

 

[hornedfrogs07]

Biceps Brachii consists of two muscles sharing a common attachment and insertion. Brachialis is NOT one of those muscles, although it does run underneath them, like you said, and it does aid in increasing size in the biceps. They perform common actions, but due to its insertion point, mainly, the brachialis is much weaker and mainly functions to assist the biceps muscles in contracting the arm.

They ARE important to work, but the role they play in both size and strength is much less than the brachii.

 

[Frosty]

Biceps Brachii consists of two muscles sharing a common attachment and insertion. Brachialis is NOT one of those muscles, although it does run underneath them, like you said, and it does aid in increasing size in the biceps. They perform common actions, but due to its insertion point, mainly, the brachialis is much weaker and mainly functions to assist the biceps muscles in contracting the arm.

They ARE important to work, but the role they play in both size and strength is much less than the brachii.

Thanks for the clarification.

 

[MP5]

If you want to hit your brachialis, then crank out some hammer curls.

 

[InTraining1234]

I've always done DB curls in a hammer fashion or with the supination that you are talking about...

This is probably a fallacy but Arnold stated that supinating during DB curls would increase the peak of the bicep... I am not sure if this is true but after lots of hammer and db curls with the twist my peak certainly seems higher and the whole bicep is thicker...

This could just be the brachialis getting larger though and pushing the bicep up, which makes sense.

 

[Frosty]

I've always done DB curls in a hammer fashion or with the supination that you are talking about...

This is probably a fallacy but Arnold stated that supinating during DB curls would increase the peak of the bicep... I am not sure if this is true but after lots of hammer and db curls with the twist my peak certainly seems higher and the whole bicep is thicker...

This could just be the brachialis getting larger though and pushing the bicep up, which makes sense.

If your muscle has the shape, then a supinated dumbell curl will increase your peak. It won't give a guy with super flat biceps a peak like Arnold.

 

[InTraining1234]

If your muscle has the shape, then a supinated dumbell curl will increase your peak. It won't give a guy with super flat biceps a peak like Arnold.

Yeh...I've never had much of a peak but now it's somewhat more noticable when I flex

 

[budrau]

IMO; If it's in your genetics to have a Peak; then curls with supination will bring out more of your Peak.