I do reverse and supinated only, IDK the point of hammer curls. Although I'm able to reverse curl more weight than bicep curls now after doing an equal amount of both, probably from all the other work forearms get
Brachioradialis is primarily an elbow flexor. It aids in pronation and supination, but those actions are more attributed to the supinator, biceps brachii, pronator teres, and pronator quadratus (hence the names). Either action will work the brachioradialis as well as the Biceps brachii.
Do both. Stay supinated with something like incline curls, and when you want to throw heavier weight or squeeze out a few more reps change to supinating in the movement.
For most beginners, its a waste of time and its harder to track progress doing both, especially on an isolation exercise. Alternating every once in a while is fine, but otherwise I would advocate for choosing one and sticking with it.
@@cloppin he said that being supinated constantly puts more emphasis on the bicep , while supinating curls put more emphasis towards the brachioradialis but supinating curls are still valid since supination is a movement of the bicep , that's why when you turn your wrists your bicep moves , look at yourself in the mirror you'll notice your "peak" become more defined the more you supinate your arm , plus it doesn't hurt to get a bit of brachioradialis work by doing curls .
@@Guac_Amole Yes, that is what he said. I think you are missing the point of supinated vs supinating. The point is that if you start supinated its all bicep. If you start neutral its brachialis into bicep.
@@thomaswinzy you’re not understanding his point. One of the actions of the biceps is the movement of supination itself. It’s actually the prime mover of supination so supinating biceps works the biceps more just not throughout the full range.
Beyond the content of the video, I have an unrequested opinion as a viewer: I'd prefer a voice over rather than a real time narration if it means we get better audio than this. Otherwise, really good and educational video
I actually believe that the limiting factor of exercise must be the strength of targeted muscle, so spreading the load onto 2 targeted muscles lowers efficiency for each of them So, as many people in the comments have mentioned, I just do both separately
It is about active insufficiency. If you're supinated already, elbow flexion will not happen at max efficiency. If you're supinating as you flex, you use both those functions simultaneously, which leads to increase in ROM(because you're rotating the radio-ulnar joint) which means more workload, hence more motor unit recruitment
I do supinated curls, hammer curls and then bar bell curls on arm days. All you need for optimal bicep growth. Keep with the advice, king. I actually like you. 💪
I just stick with hammer curls when doing standing curls and prefer to destroy my biceps with a seated incline curl dropset in the supinated position. I feel a lot more resistance that way and also get better range of motion.
I find that keeping the palms up the entire motion wears the bicep out a little more efficiently than adding the rotation in the movement. Both good though.
I prefer hammer curls and supinating curls so I kinda neglected the rest, but I've been including more supinated curls and ez bar curls to try and wake my biceps up. now I've got my bicep veins! it's probably my favorite feeling to bump into my chest with my bicep when i'm moving around
Well, you could supinate before flexing elbows, or in the very, very begining of elbow flex. That option is the best one. You do all range of motion of biceps. Supinate when you are half of way is a functional move but not aiming specifically to any muscle.
Oh I actually had a moment last week at the gym where I wondered exactly this. Because I had seen supinating examples mostly but I do specifically do hammer curls anyway. And recently my bicep curls have been behind the back cable curls and that left me wondering if I should just round things out with preacher curls in front and I guess the answer to that is definitely yes.
Well actually, the Biceps does supination of your wrist as well as flexion of your elbow, so if you want to use the full rom then do the supination curls. But both are valid so do what ever you like the most imo.
Yea i agree but the lower half of the curl is very easy so it wouldn't trigger a lot of muscle activity or growth so it doesn't matter as much. The harder part in a bicep curl is the middle part of the range of motion so it's a matter of preference i guess.
