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Hand Grip Variations For A Bicep Curl

There are a multitude of positions that a bicep curl can be performed, and each position will alter the muscle bias and target slightly different areas of the bicep and surrounding muscle. This blog will outline how each grip position will change the muscle bias in the arm.

Supinated Grip – this is the most common grip for bicep curls where your palms face up. This type of grip will primarily target the biceps brachii muscle, which is the superficial muscle visible on your upper arm.

Pronated Grip – also known as a reverse grip. In this position, your palms face downward. While this grip will activate the biceps muscle, it will also strongly engage the brachialis and brachioradialis muscles, which are two muscles in the forearm, in addition to our wrist flexor muscles.

Neutral Grip – this grip involves holding the dumbbells with your palms facing each other, like in skiing. This grip will focus more on the brachialis and brachioradialis muscles, and to a lesser extent, the biceps.

It’s evident that altering your hand grip during exercises like bicep curls impacts a wide range of muscles beyond just the biceps. This highlights the importance of ensuring that all muscles in the arm, regardless of size, are properly conditioned to support heavy lifting and minimize the risk of injury.

Alle Foster

Alle completed a Bachelor of Physiotherapy at the University of South Australia and relocated to Sydney from Adelaide in 2023. Alle has a keen interest in Women’s Health, including pregnancy and postnatal care and pelvic floor dysfunction and has completed further study in this area. Alle has also completed post-graduate studies in osteoarthritic care through the GLAD (Good Living with Osteoarthritis) Program and enjoys applying this knowledge to patients suffering from osteoarthritic knee and hip pain. Alle adopts a biopsychosocial approach to her management and ensures no stone is left unturned in the management of her patients. She uses a combination of manual therapy including massage and dry needling for short term symptom relief and exercise to facilitate long term results. Alle has completed further training in clinical reformer Pilates and applies these principles when treating her patients, in both an individual and class setting.

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