Purpose
- curl with the palms turned down, which shifts the work onto the brachialis and
the forearms
- turning the hands over puts the biceps in a mechanically poor position, so it
loads far lighter than a supinated curl and that is expected
- the only curl here that trains the top of the forearm as a prime alongside the
elbow flexors
Execution
Take a barbell or EZ bar with an overhand grip, hands shoulder-width apart, arms
hanging at your thighs. Stand tall with your elbows at your sides.
- curl the bar up while keeping your upper arms still
- keep your wrists straight rather than letting them bend back
- lower the bar under control to full extension
- pause briefly at the bottom to hold the stretch
- keep your elbows pinned to your sides throughout
Expect much less weight than a supinated curl. When it gets heavy, use body
English to cheat it up and own the negative.
Purpose
- curl with the palms turned down, which shifts the work onto the brachialis and
the forearms
- turning the hands over puts the biceps in a mechanically poor position, so it
loads far lighter than a supinated curl and that is expected
- the only curl here that trains the top of the forearm as a prime alongside the
elbow flexors
Execution
Take a barbell or EZ bar with an overhand grip, hands shoulder-width apart, arms
hanging at your thighs. Stand tall with your elbows at your sides.
- curl the bar up while keeping your upper arms still
- keep your wrists straight rather than letting them bend back
- lower the bar under control to full extension
- pause briefly at the bottom to hold the stretch
- keep your elbows pinned to your sides throughout
Expect much less weight than a supinated curl. When it gets heavy, use body
English to cheat it up and own the negative.