Dumb bell Bicep Curls

[kyle64]

I noticed that when I am doing bicep curls with dumb bells if I finish the move when I lower the dumb bell and the palm of my hand is facing outwards seems to hit my biceps a lot harder than if the palm of my hands is facing towards me. What is the difference?
Years ago when I trained with body builders they always seemed to turn the wrist at the end of the move to where the palm is facing their bodies.

 

[Best Friend Tim]

because as you rotate your hand inward (palm facing your body) at the end of the rep, you put emphasis on the brachioradialis. Its almost like a hammer curl at that point.

 

[pitman]

because as you rotate your hand inward (palm facing your body) at the end of the rep, you put emphasis on the brachioradialis. Its almost like a hammer curl at that point.

 

[ROttolia]

because as you rotate your hand inward (palm facing your body) at the end of the rep, you put emphasis on the brachioradialis. Its almost like a hammer curl at that point.

If thats true is it better to do hammer curls and bicep curls, or just do more sets of bicep curls?

 

[FMJ]

Best to alternate 'em both.

 

[maturemuscle]

You should do both curls, they target different muscles and it will give you more complete development and strength. I follow my barbell curls with hammer curls (This is after my back workout and biceps and brachs are tired). Alternate them if you wish but include them in your program. The brachialis lies beneath the biceps with the function of flexing the elbow with the biceps. The brachialis benefits from the hammer curls and is stronger than the biceps (that is why you can perform hammer curls with more weight than regular curls). When you perform the hammer curls you can increase its size which will raise the biceps making your arm bigger. The purpose of the biceps is to flex the elbow and to rotate the forearm. The brachioradialis (located mainly on the forearm) also benefits from the hammer curls and you will have strong forearms.

 

[Phineas]

If I may play devil's advocate for a moment, here.....

ROWS! PULLUPS! CHINS! PULLDOWNS!!!

Use these handy little nuggets for a while, and, when the dust has settled, if you feel you need some extra work on those biceps then go with some isolation.

Hammer curls are fine, but you get a really good stretch with preacher curls.

But, seriously....try chins with DB strapped to ya'....your biceps will hate you! But, you'll love your biceps! It's a love/hate thing.

 

[maturemuscle]

My humble opinion is that beginners and intermediate lifters are better off doing the heavy compound movements you mentioned and staying away from the isolation movements. Too many of the guys in the gym are too consumed with hitting the T-shirt muscles, chest and biceps. I often see the trainers showing newbies how to do several different bicep movements and practically nothing on the core exercises.

 

[Hoglander]

If I may play devil's advocate for a moment, here.....

ROWS! PULLUPS! CHINS! PULLDOWNS!!!

Use these handy little nuggets for a while, and, when the dust has settled, if you feel you need some extra work on those biceps then go with some isolation.

Hammer curls are fine, but you get a really good stretch with preacher curls.

But, seriously....try chins with DB strapped to ya'....your biceps will hate you! But, you'll love your biceps! It's a love/hate thing.

Stretch on biceps come from when elbows are behind you body. Put a bench at 45 degrees. Have a seat. Dangled some dumbbells and get to work.

 

[Phineas]

Stretch on biceps come from when elbows are behind you body. Put a bench at 45 degrees. Have a seat. Dangled some dumbbells and get to work.

But, in the case of incline (or any) dumbbell curls your torso is relaxed on the seat and your arms are just "hanging". The dumbbell may be pulling at the bottom and giving a "stretch", but it's only one-way.

With preacher benches, not only is the barbell (or DBs) pulling on your biceps but the rest of your body is sandwiched in there in a way that your upper body is also pulling. It's like a game of tug-a-war. It also gives you nice leverage. This is why preachers give such a nice stretch.

Nevertheless, no lift gives your biceps a greater stretch than pulls and chins. I can grab some medium-weight DBs for curls or I can hang my 193 lb body off a chinup bar and pull the f'er up!

Hmmmmmm....decisions, decisions.

 

[Gazhole]

Hmmmmmm....decisions, decisions.

Theres no decision in there and you know it, lol.

Pullups all the way.

 

[Phineas]

Theres no decision in there and you know it, lol.

Pullups all the way.

I was being sarcastic. You see the thing is I'm a badass.

I'm so badass I do one-arm pullups while arm curling BBs in the other hand on the way up. Then, when I finish, I deadlift the floor right off the foundation. Then I'll finish off with some planks.

 

[DaMayor]

because as you rotate your hand inward (palm facing your body) at the end of the rep, you put emphasis on the brachioradialis. Its almost like a hammer curl at that point.

Smarter than you look.

I agree. I do hammers, curls with the offset/EZ bar, and for that "palms out" impact, BB curls.

 

[Gazhole]

I was being sarcastic. You see the thing is I'm a badass.

I'm so badass I do one-arm pullups while arm curling BBs in the other hand on the way up. Then, when I finish, I deadlift the floor right off the foundation. Then I'll finish off with some planks.

COCK PUSHUPS

 

[DaMayor]

COCK PUSHUPS