While the narrow grip is great for focusing on the long head for better peak development, the standard shoulder-width grip hits both heads and the wide grip not only hits the short head best, but also allows you to go a bit heavier for placing greater overload on the biceps. The best way to build the balance of overall biceps mass is by frequently changing up your hand position for barbell curls between narrow grip, shoulder width and beyond shoulder width. The narrower your grip, the more internal rotation you have and the more involvement you have from the outer (long) head, which is important for building up the peak.īecause most guys want to build their biceps peaks and the long head makes up a good proportion of the biceps mass, your best bet is to focus more on narrow-grip barbell curls - using a grasp that is about hip width or slightly closer. When you hold the bar with a narrower-than-shoulder-width grip, your arms turn in, which is known as internal rotation.This grip also shortens the path the barbell takes during the curl, allowing you to use slightly more weight on barbell curls. The wider you go on the bar, the more external rotation you have and the more involvement you have from the inner (short) biceps head. When you hold the bar with a wider-than-shoulder-width grip, your arms turn out at the shoulder joint, which is known as external rotation.When you hold the bar with a shoulder-width grip, your arms are in what is called the anatomical position - straight down and not rotated.You can change the emphasis placed on either head by changing up the exercise form, such as grip width on the barbell. While the primary focus of barbell curls is on the biceps brachii, the forearms also play a supporting role in stabilizing the weight and assisting with grip strength. The biceps muscles are composed of two di erent heads that start from di erent anatomical locations in the shoulder region, but verge onto one common tendon that crosses the elbow joint. Yes, barbell curls do work the forearms to a certain extent.Wide-grip barbell curls allow you to use more weight and stress the short (inner) head of the biceps more. ![]() You'll need to use less weight than you typically use with a standard curl, so leave the ego in the locker room.Close-grip barbell curls target the long (outer) head of the biceps, which makes up the biceps peak. The dragging motion of the dumbbells during drag curl helps to improve grip strength. ![]() At the top of each rep, your biceps are optimally targeted, which helps to strengthen the biceps muscle and increase biceps hypertrophy. Both a regular and reverse grip can be used effectively.įor this exercise to work you should also use a controlled tempo. It is usually trained in moderate to high reps, at least 8-15 reps per set, and can work in the biceps-focused portion of any workout. The dumbbell drag curl is an intense biceps exercise. Specifically, they emphasize the long head of this muscle because they have you curl with your arms behind your body, which shifts the tension onto the outer muscle fibers.
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