Why Twisting Dumbbell Curls Are Not The Best Biceps Builders

There are many different ways to curl dumbbells, but when all is said and done there is only one goal: to build the biceps as big as possible. Variation is important when trying to build muscle or strength, and those who fail to vary their workouts soon find their results stagnating. However, that’s not to say that you shouldn’t aspire to make the most of the best ways of doings things whenever you can. How you curl can have a big impact upon your biceps development. I now want to ask you a question: Do you twist, or not?
Twisting the wrists when curling dumbbells has become probably the most popular way of curling. However, it’s not as effective as the straight up and down curl. Let me explain why.
Flex your arm for a moment, and as you do, twist your wrist so your palm faces inwards, then outwards. Look at your biceps while you do this – you’ll notice it elongates. When your biceps elongate, they’re in their most disadvantaged pulling position. The fibers become bunched up and aren’t as effective at pulling. When you twist your wrist during dumbbells curls, you in effect make this happen.
When your biceps aren’t at their most effective pulling position due to palms not being entirely upward (supine) facing, the brachialis muscle becomes involved in the curl. The brachialis runs along the side of the upper arm, between triceps and biceps, and runs under the biceps. It contributes to biceps measurement and appearance, so working the brachialis is important for overall arm development, and twisting curls are a way to incorporate the brachialis into the curl more. However, many people favor reverse curls and hammer curls to work the brachialis separately and more effectively, and when aiming solely for the biceps, go for curl variations which keep their palms supine throughout.

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