STOP Doing This On Bicep Curls!

If you struggle to build big biceps despite the fact that you’re doing curls every time you train your biceps, then you are probably making a pretty big mistake. If you’re not paying attention to how you’re curling those dumbbells, then you might not know exactly what that mistake is, but that’s where I come in.

When doing dumbbell curls, are you supinating? I mean, really supinating? In other words, are your turning your hands up and out as you curl the weight up? You see, by not fully supinating your forearms when you curl, you are not fully activating the biceps.

The major functions of the biceps is not limited to flexing the elbow joint, but also also supination of the forearm. In order to fully activate the biceps, you need to turn your hands outwards as you bend your elbow. You want your pinky fingers to be pointing towards the sky at the top of every rep in order to make sure that you have achieved full supination.

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Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).