STOP Doing This On Bicep Curls!
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STOP Doing This On Bicep Curls!

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If you struggle to build big biceps despite the fact that you’re doing curls every time you train your biceps, then you are probably making a pretty big mistake. If you’re not paying attention to how you’re curling those dumbbells, then you might not know exactly what that mistake is, but that’s where I come in.

When doing dumbbell curls, are you supinating? I mean, really supinating? In other words, are your turning your hands up and out as you curl the weight up? You see, by not fully supinating your forearms when you curl, you are not fully activating the biceps.

The major functions of the biceps is not limited to flexing the elbow joint, but also also supination of the forearm. In order to fully activate the biceps, you need to turn your hands outwards as you bend your elbow. You want your pinky fingers to be pointing towards the sky at the top of every rep in order to make sure that you have achieved full supination.

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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).

look when it comes to bicep training yes I know a thing or two about it but even I was making this mistake see the idea here guys is you don’t want to curl like this instead curl like this and there’s a big distinction and if we just stop halfway or keep our hands too narrow and never focus on turning the hands over you’re going to limit the gains that you could be seeing so what you want to do is focus on getting those pinkies to turn up and out almost fully flip them over they’re starting down at your thighs I want them to be turned upwards as high as you can Towards the Sky then and only then will you be getting full superation and then and only then will you be fully activating the biceps so that you can start to see the best results possible I promise you it works

48 Comments

  8. @bidha_blesssp_n4323

    เก็บนานไหมครับ ตอนนี้ผมก็พยายามเก็บอยู่ เผื่อจะช่วยเติมไฟได้บ้าง

  15. @larsepulveda1628

    Love these videos. Just look out if you tend to get tennis elbow, that supination can flare it up. I wonder if Jeff has a solution for that while targeting these same muscles.

  16. @APN34Z

    Just love it when people on PEDs try make up new ways to show how they gain muscle 😂

  22. @Tod728

    As a beginner to all of this.. I can't tell what the hell he's talking about. The video of the "correct way" lasts about a quarter second, and the dumbbells are out of frame for most of it. To me, there's no difference at all in where his pinkies wind up…

  23. @T.Anttonen-TrainingNutrition

    The pinky pointing does help with peak contraction (which isn't the most growth promoting but helps with getting full ROM).

    The video though, has another, bigger, difference between the examples:
    Motion 1) has internally rotated shoulder joints, i.e for forearms point inward. And in this position people need to start in a Hammer position at the bottom, to avoid hitting their thies, and need to do the pinky twist to make it a normal curl (and not full on Hammer.
    Motion 2) has eternally rotated shoulder joints, i.e for forearms point outnward. And in this position people don't need to start in a Hammer position at the bottom and can curl more normally, in the full ROM.

    The latter version can also be performed lying down on a bench, for extra support, so you don't need to lock you elbows to the sides (as standing up demands, to avoid swinging).

    Hope this helps.

    https://youtube.com/shorts/En9XL40kIdI?si=I5tKcYWUAQA6A8yn

  34. @Kene989

    I started doing this and two things happened. 1 my biceps grew. 2 I got kicked out of my gym since every time I did it right that ding would annoy the other gym goers

  46. @tattoodrdoke

    Also if you are using a dumbell with adjustable weights have the weight near the pinkie 2kg heavier that the one nearest the thumb.

  47. @BenyaminLorit

    But then everyone is doing it the *wrong* way so I'd look funny when I'd do it the correct way and be either "corrected" by them or be made fun of. 😅

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