Supinated wrist curls muscles worked video This guide covers proper technique, variations, and programming strategies for optimal bicep development and arm strength. The barbell wrist curl is a variation of the dumbbell wrist curl and an exercise used to target the muscles of the forearms. Muscles worked with rotating bicep curls Rotating bicep curls are mainly an upper arm isolation Feb 4, 2025 · The muscles worked are the biceps brachii (primary), brachioradialis, brachialis, and wrist flexors. Wrist curls are a highly effective exercise for targeting the muscles of the forearm and improving grip strength. Learn how to do it and more. Jul 10, 2024 · Learn how to perform a cable bicep curl with perfect form, along with the muscles worked in the movement and how it compares to using dumbbells. By pronating your hands during the curl, the emphasis shifts from the biceps to the brachialis and brachioradialis muscles. Apr 30, 2024 · Dumbbell curl muscles worked, exercises, and tips on how to maximize your biceps growth for bigger and stronger arms. May 28, 2018 · Emphasize the long head of your biceps brachii with the supine dumbbell curl, which synergistically works your brachialis, brachioradialis and anterior deltoid. They primarily target the biceps brachii but also work the brachialis (a muscle underneath the bicep) and brachioradialis (a forearm muscle involved in elbow flexion). Aug 18, 2022 · Supination vs Pronation Exercise Examples This section shows you how supinated and pronated hand positions change the muscles worked during bicep, tricep, and back exercises. Mar 13, 2025 · More supinated variations (like the normal biceps curl) utilize more biceps brachii, whereas the more neutral wrist position (used in hammer curls) will utilize more of the brachialis and May 3, 2014 · Find in-depth information on how to build bigger biceps by using supinating dumbbell biceps curls, also called twisting dumbbell biceps curls. May 31, 2024 · The dumbbell wrist curl is an isolation exercise that targets the forearm muscles responsible for gripping and wrist flexion. But don’t underestimate its simplicity. 🔴Learn to make an extra $1-2k per month from our New book for Fit Pros: https://www. ENHANCED MIND-MUSCLE CONNECTION As you perform the supinated dumbbell curl, it forces you to supinate your wrists to intensify the peak contraction. Aug 21, 2023 · Supinated Grip - Greater Risk of Wrist, Forearm and Bicep Injury Exercises that use a supinated grip tend to place far more tension on the biceps and forearm muscles, potentially resulting in injury if poor form or excessive weight is being used. In contrast, reverse curls, executed with an overhand grip Oct 15, 2020 · The supinated dumbbell curl also works your abs and back muscles, as they activate to stabilize your body during the curling motion. What muscles work during the exercise? Nov 8, 2024 · Maximize biceps growth with supinated curls. By using an overhand (pronated) grip, this curl Apr 7, 2024 · Reverse forearm curls, also known as supinated wrist curls, target the extensor muscles in the forearms, including the extensor carpi radialis, extensor carpi ulnaris, and extensor digitorum. In this video you’ll find two variations: in supination (palm up) and in pronation (palm down). trueSince the biceps attaches to the radius (the moving bone during pronation/supination), it is affected by the position of the forearm. The seated barbell wrist curl is a wrist curl variation and an exercise used to target the muscles of the forearms. Dumbbell wrist curls are a simple yet effective way to build bigger and stronger forearms, improve grip and wrist strength, and enhance weight-lifting capability. Jul 9, 2025 · The barbell curl primarily targets your biceps, allowing you to build size in your upper arm and strength that can support other lifts. riseofthefitpros. Dec 27, 2021 · Supinated curls are a valuable exercise for anyone in pursuit of optimal biceps development. Dial in your form and fix common mistakes with this detailed guide, laying out everything you need to know to master this accessory lift. Aug 13, 2023 · Try this trick on wrist curls to make stubborn forearms grow. Increase wrist strength with wrist curls. That’s form AND function, all packed into one muscle. Jul 30, 2025 · Supinated curls also work your brachialis, a muscle that lies beneath your biceps brachii. Jun 18, 2025 · Small changes in how you hold the barbell add up to big differences in your performance. Jun 21, 2024 · Learn how to wrist curl with proper form and try wrist curl variations for different fitness levels. If you flip your orientation Sep 9, 2024 · If you want to practice both grip types, you need a olympic barbell. The EZ Bar Curl is a biceps isolation exercise performed with an undulating barbell that places the wrists in a semi-supinated position, targeting the biceps brachii while reducing strain on the wrists and elbows compared to straight barbell curls. Supinating Dumbbell Curl - Exercise demonstration video and information for Olympic weightlifting - Stand with a dumbbell in each hand at arm’s length and the palms facing each other. However, this variation puts more focus on working the forearms, specifically the wrist flexors. Aug 25, 2023 · Barbell wrist curls are a weighted exercise where you hold a bar in an underhand grip and curl using your wrists. Aug 23, 2024 · Lots of lifters use a more conventional pronated grip for this exercise. Learn about the importance of supinating dumbbell bicep curls when it comes to building mass as effectively as possible. Girls also love the exercise, since it can significantly improve the shape of the arms and tone the muscles. Follow our step-by-step instructions and tips. Aug 11, 2024 · Forearms The forearm muscles occupy the space between the wrists and elbow. Bicep Curl Modifications If you’re struggling through a set of bicep curls, switch to a lighter weight to make the reps easier. Having strong forearms, and training the forearms in multiple ways, will allow you to lift heavier weight in many exercises simply by strengthening your grip. A wrist curl will work the forearm flexor muscles on the wrist side of the lower arm. Other smaller forearms muscles are also worked in the underhand dumbbell curl. The dumbbell reverse curl is a lower arm exercise that strengthens and builds the forearms and increases grip strength. Jul 29, 2018 · Firing Up The Forearm: The Major Muscles Developed by Wrist Curls In total there are around 20 muscles that complete the forearm and each one resides at either a deep, intermediate, or superficial layer. Sep 26, 2022 · The supinated dumbbell curl primarily targets your bicep muscle, which is comprised of two heads. The dumbbell curl is a fundamental isolation exercise that directly targets the biceps muscles. Traditionally, it’s one of the favorites in men’s training programs. The movement also engages your brachioradialis, which is the most prominent muscle in your forearm. According to the study, a 12-week periodized forearm training Movements like hammer curls, trap-bar deadlifts, and neutral-grip pull-ups are excellent for reducing wrist strain and balancing muscle activation between the biceps and brachialis. If you notice that you are moving your body and upper arms a lot throughout the movement you can sit down or use a bicep curl accessory like an arm blaster. This exercise also engages the brachialis, a muscle beneath the biceps that contributes to forearm flexion, and the brachioradialis, a forearm muscle involved in stabilizing the wrist during the movement. Watch Personal Trainer and Gym Manager Tom demonstrate how to do wrist curls in this video. This isolates the forearm muscles, and is regarded as one of the most effective ways of training the wrist flexors. From Seated Wrist Curls using a flat bench to standing variations with handheld weights, proper body position and steady motion are crucial. If you are following a body part split training program, include the dumbbell reverse curl on arm day. Unlike a regular bicep curl, which involves turning the wrist into a supinated position, hammer curls keep the wrist neutral. Learn more How to Do Dumbbell Supinated Curls. Aug 26, 2021 · Supinated wrist curl with a dumbbell is one of the most popular basic exercises for developing arm muscles. May 24, 2023 · The dumbbell reverse wrist curl is primarily used as an isolation exercise after heavier compound exercises, acting as a finisher for the forearms. Jan 21, 2025 · The main things to keep in mind while doing rotating bicep curls are keeping your upper arms still and keeping the wrist rotation controlled. The seated dumbbell wrist curl is an exercise used to target the muscles of the forearms. This increased activation leads to greater muscle growth, making supination crucial for building bigger, more defined arms—keep reading to learn exactly how and why it works. The primary difference between hammer and regular curls is wrist position. Bicep Exercises 4 days ago · When considering whether hammer curls and reverse curls target the same muscles, it’s important to understand their distinct mechanics and muscle engagement. Performing unilateral movements can also help improve weaknesses, balance your strength and aesthetic physique, and work towards reducing 12 hours ago · Secondary Muscle Activation: Forearm muscles and anterior deltoids are also worked during the exercise While the 3-way bicep curl primarily targets the biceps brachii, it's a compound movement that engages a surprising number of secondary muscles. For flexion, these muscles are worked the hardest: supinated = biceps mid-position = brachioradialis pronation = brachialis (this is b/c the brachialis is the strongest flexor of the elbow) Since the triceps attach to the ulna which is . Both heads are engaged during the curling movement and produce almost all of the force necessary, making the supinated curl an isolation exercise, more specifically a biceps exercise. Are you doing your wrist curls right? Jan 26, 2023 · As you curl the dumbbell toward your shoulder, you rotate your wrist from a neutral grip (palms facing inward) to a supinated grip (palms facing up). There are more Learn the right way to do close grip standing barbell curls! Follow this video guide to target biceps, improve form, and avoid injuries. It’s one of the best ways to build grip strength, forearm endurance, and balanced arm development. 9% of people think of when they think of arm curls. Find out who wins in supination versus pronation. Using a bench allows you to focus more on the movement by providing extra stability. Learn the technique and benefits in 2025 here. This twist helps better target the biceps brachii, encouraging improved strength, hypertrophy, and forearm engagement. May 14, 2025 · Here’s your ultimate guide to forearm curls, including how to do them properly, safety tips, FAQs, mistakes to avoid, and the muscles worked. What They Are Hammer curls are an isolation exercise based on elbow flexion (arm bending). Includes muscles worked, benefits, variations, mistakes, training tips, alternatives, and full technique guides. 46 votes, 33 comments. com The dumbbell wrist curl is an exercise used to target the muscles of the forearms. Learn the benefits, correct form, and common mistakes to boost arm size and strength effectively. Having strong forearms, and training the forearms in multiple ways, will allow you to lift heavier weights in many exercises simply by strengthening your grip. That's fine, and you'll target the big back muscles you're hoping to holding the bar that way. The barbell wrist curl targets the wrist flexors to improve forearm strength and endurance. So, It is an isolation exercise. This small shift completely changes the muscle recruitment pattern, making hammer curls an extremely effective upper arm and forearm exercise. Forearms can be a Oct 12, 2022 · The Reverse Curl is a forearm and biceps exercise that strengthens the upper arms while emphasizing the brachioradialis, the large muscle on the top of the forearm. Biceps supination is the movement of rotating your forearm so your palm faces upward, a key function of the biceps brachii that enhances muscle activation during curls. Apart from enhancing a potent muscle pump, which gives your arms a more vascular look while lifting, this move also goes a long way to improve the mind-muscle connection. Whether you're doing curls, deadlifts, or rows, a barbell is the ideal tool for the job. Or only curl the dumbbell as high as you can without straining — this might mean stopping halfway up (when your elbow is bent at 90 degrees). Forearms can be a resistant muscle to grow and may require a higher training frequency to experience a noticeable Aug 12, 2025 · That is where the name comes from. Hammer curls, performed with a neutral grip (palms facing each other), primarily work the brachioradialis in the forearm and the brachialis and biceps brachii in the upper arm. 1. Supinated curls also work the brachialis muscles of the outer and upper arms. And I included several examples of supinated, pronated, and neutral grip exercises for each muscle group. Either sit into a partial squat and rest the forearms on the thighs, or kneel and support the forearms on a bench, keeping the hands slightly below the elbows. The correct grasp on weights—whether using an underhand, overhand, or supinated grip—ensures that your forearm workouts build a strong grip and well-developed forearm muscles. And all you need is a pair of dumbbells. Dec 11, 2018 · The stronger your brachialis, the better your chin-ups and dumbbell rows. The one-arm seated dumbbell wrist curl is an exercise used to target the muscles of the forearms. May 10, 2022 · The best guide to wrist curls. Performing unilateral movements can also help improve weaknesses, balance your strength and aesthetic physique, and work towards reducing injuries Apr 25, 2022 · The supinated curl is the best bicep exercise to build bigger stronger biceps muscles faster A supinated grip is the best for maximally activating your biceps muscles Wrist curls work the flexor muscles in the forearm and can help to build stronger, more stable wrists. See how the exercise is performed, and which muscles are worked. Key exercises: Hammer curls; cross-body curls Supinated Grip Performed with your palms facing upwards, supinated grip is what 99. See full list on fitnessvolt. Mar 29, 2025 · The wrist curls are meant to strengthen the muscles in the wrist and forearm. Muscles targeted by supinated grip The supinated grip is excellent for targeting the biceps, forearms, and certain back muscles. com/book Dec 30, 2023 · The Wrist Curl is a power training exercise for flourishing the wrist flexor muscles of the forearm. Dumbbell Wrist Curl - Exercise demonstration video and information for Olympic weightlifting - Hold a dumbbell in each hand with a supinated grip. Aug 11, 2024 · The barbell wrist curl is a common exercise for building the forearm muscles. Step-by-step exercise guide, video, and form tips. Learn about muscle exercises for the arms and wrist in this weightlifting video. They are grip muscles that have two components – anterior (flexor) and posterior (extensors) consisting of twenty muscles that contribute to movement of the arms, wrists, and fingers. This is because, unlike in standard dumbbell bicep curls, you have to actively twist your wrist during supinating curls, which results in a much stronger muscle contraction. Oct 12, 2022 · The Wrist Curl is a focused forearm exercise that strengthens the wrist flexors, the muscles responsible for bending your wrist and gripping objects. Forearm muscles, often overlooked in discussions of this exercise, play a crucial role in stabilizing the wrist and controlling the curl throughout 2 days ago · Supinated curls, also known as bicep curls with a palms-up grip, primarily target the biceps brachii, the muscle located at the front of the upper arm responsible for elbow flexion. Instructions for the barbell wrist curl exercise. By Jan 1, 2023 · Should you Supinate during bicep curls? Supinated curls are a valuable exercise for anyone in pursuit of optimal biceps development. Muscles Worked Like traditional curls, supinated dumbbell curls squarely target the biceps. It's the go-to grip for chin-ups, barbell curls, and deadlifts.