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TO SUPINATE OR NOT TO SUPINATE?

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Posted by: IRON PIMPER

hey fellas, i gotta question regarding dumbell curls. do u guys like to supinate or just curl the weight straight up? for some reason when i start getting heavier i still try to maintain good form, but then its like i cant feel the contraction when i supinate. but when i curl the weight straight up i feel it alot? what do u guys think? thanks


Posted by: MtnBikerChick

what does that mean?


Posted by: Large And In Charge

I do them both ways.

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If you build it they will come


Posted by: mac sloan

Quote:
Originally posted by IRON PIMPER:
hey fellas, i gotta question regarding dumbell curls. do u guys like to supinate or just curl the weight straight up? for some reason when i start getting heavier i still try to maintain good form, but then its like i cant feel the contraction when i supinate. but when i curl the weight straight up i feel it alot? what do u guys think? thanks

Do you mean supinate at the begining of the movement or at the end of the movement?



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train smart not hard


Posted by: Scotty the Body

Beats the hell outa me BikerChick, I find if I use a weight thats to heavy for DB curls, I'll be swinging the weight by the end.

Go with a lighter weight or do some drop sets if you like the heavy weight, they kill ya.

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Just another day in the gutter


Posted by: Robert

Quote:
Originally posted by MtnBikerChick:
what does that mean?
It's when you turn your hand from the inside to the outside as you curl the weight up, rather than keeping your hand pronated the entire time.



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got muscle?


Posted by: steve2

I do them both ways too! If you go too heavy
with curls and get sloppy you run the risk of injury to tendons and muscles in your forearm. When you supinate you also strengthen muscles across the forearm which is a good thing believe me. ( Been there done
that)


Posted by: IRON PIMPER

hey mac, i start with the weights at my sides, and than as i curl the weight up slowly i supinate. but the thing is like i cant really feel the muscles contract. but i really feel it contract when i just curl the weight straight up. i just cant feel my biceps working when i supinate. and for me im an all form kinda guy. i make sure my form is always strict.


Posted by: mac sloan

Quote:
Originally posted by IRON PIMPER:
hey mac, i start with the weights at my sides, and than as i curl the weight up slowly i supinate. but the thing is like i cant really feel the muscles contract. but i really feel it contract when i just curl the weight straight up. i just cant feel my biceps working when i supinate. and for me im an all form kinda guy. i make sure my form is always strict.
The reason is that when your arms are semi pronated/supinated(palms facing thighs) your biceps are not fully relaxed/stretched.When you have your biceps supinated you are starting the exercise with your biceps in a prestretched position.Which means you will find that you will feel more tension on the biceps.

Did that help?



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train smart not hard


Posted by: rmau803

the reason that you don't feel the movement in the biceps as much when you supinate is that the bottom part of the movement is initiated by the brachialis and brachioradialis when you do them this way, the same as if you were doing hammer curls.







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