The Biceps are responsible for elbow flexion hence Biceps Curls being the most optimal biceps exercise. Chin-ups and Pull-ups both activate the biceps brachii. Curls can be done at three different angles. A close grip on a barbell, or curling a dumbbell inward toward your other shoulder will hit the long head of the biceps, which is the outer part. A wide grip, or curling outwardly works the inner biceps, which is the short head of the biceps. A curl with a standard grip or with a dumbbell that is curled neither inward or outward will hit both heads. Hammer Curls and Reverse Curls are good for hitting the biceps from a different angle as well as including some forearm muscles like the brachioradialis.
The Forearms can be hit in standard Wrist Curls, which hits the flexors (bottom of forearms), and Reverse Wrist Curls, which hit the extensors (top of forearms). They can also be hit through two other angles which can be done when your hand is turned neutral (hammer grip) and you point your wrist upwards. This hits the extensors from a different angle. The reverse of this hits the flexors from a different angle. Aside from these curls, Wrist Rolls are effective especially in the extensors. A high volume of pull-ups will work your forearms strongly as well as not using gloves or straps in all of your lifts.
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