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Take that cross body hammer curl. The idea is that because you’re going to limit the engagement of your biceps brachii or at least the short head will be less active but the truth is far from it.
This interesting study sheds some light on it, they strapped people to an emg machine and had them do concentration curls. First supinated, then neutral/hammer, rotating and finally a pronated grip.
The damn hammer grip activated the long and short head even more than the damn supinated grip…
Now before you go crosseyed this isn’t all bad because even though it doesn’t limit activation like you might of previously thought it does give us an idea on exactly we can train them because during that study they found the curls done with a pronated wrist significantly limited the involvement of both the long and short head.
Which makes sense when you look at what happens when you pronate your wrist because based on the fact that they (biceps brachii) insert into the radial tuberosity (bone on the thumb side of your forearm) and when your wrist is pronated it lengthens the brachii at the distal end so no matter how high or hard you contract up it’s unable to fully contract because it’s being lengthened.. Hence the reason your biceps looks stupid when you flex like this…
So that means any fully pronated grip is going to more effectively hit that brachialis.
If we pair that with a case study where they checked the activation pattern of your biceps from one side to the other where they had people hold a weight and rotate their wrists around you could quickly see that if we’re going to effectively target brachialis then we also need to factor in that not only should be using a pronated grip but also how that exercise is done in relation to gravity because a reverse grip curl done with your elbow is inline with your body is less effective than one where your elbow is slightly in front of you.
The science also says that there is a threshold you need to hit for hypertrophy roughly around 10 sets per body part per week is a safe bet. That means to get thicker biceps you need to hit your long head, short head and brachialis each for 10 sets so just bicep training ends up being a total of 30 sets.
Now that’s a little excessive since there is quite a bit of overlap when you train them because you can’t completely isolate each muscle but if yours aren’t grow then I would actually do it but split it up into 2 separate days.
See the end of the video for the full breakdown of sets and reps!
#biceps #bicepsworkout #biggerarms