This video is about
This video is about Untitled Project 11
IMPORTANT: KEEP YOUR BACK
IMPORTANT: KEEP YOUR BACK STRAIGHT. If you feel the need to bend backwards, get smaller weights.
Curl Dumbbells halfway up from fully extended position. Pause, then slowly lower back to start position.
The Bicep Curl is a
The Bicep Curl is a staple movement in the gym that targets the elbow flexors. These are:
1️⃣Brachialis - is the deepest of the elbow flexors and will be activated regardless of wrist/forearm position (i.e. supinated, pronated, neutral) and regardless of whether or not the movement is resisted.
2️⃣Biceps brachii - has origins on the scapula, which means it plays a small role in shoulder flexion. It inserts at the radial tuberosity but also creates a tendon-like sheath called the bicipital aponeurosis that covers the wrist flexors. This is important because when the forearm is supinated it creates an advantageous position for the biceps to flex. When the forearm is pronated, it puts the biceps in a disadvantaged lever arm.
3️⃣Brachioradialis - is a forearm supinator and pronator and aids in elbow flexion. Many ppl think that it is only activate in neutral and pronated flexion, however, it is more active in supinated flexion, but has an increasing contribution to elbow flexion in the pronated position because the biceps are disadvantaged in pronation.
A flexion angle of 55 degrees in the semi-prone position seems to be the most optimal position to activate both the biceps and brachioradialis!
This means if you want to get a strong bicep curl - use the EZ bar!!
Listen to our podcast for more info: https://podcasts.apple.com/au/podcast/dr-matt-and-dr-mikes-medical-podcast/id1270681468
really helpful and interesting
Thank you this actually helps me understand better!
Very weak biceps
Will try these 3 exercises
Thank you for the clear understanding
this was super helpful! thanks!