How To Build Biceps 50 Percent Bigger Just By Using The Right Grip
The right grip?
Most people waste about 50% of their effort when trying to build the biceps simply by using an ineffective grip. Simply by using the right grip, you can boost the effectiveness of your bicep workouts and results by as much as 50%. Great, no?
Allow me to explain…
When holding a bar to build the biceps, the two grip extremes we can use are supine (palms up) and prone (palms down). Then we have in between variations such as thumbs up (hammer curl), and partial supine (EZ-Curl bar).
Here’s where most people stuff up…
Most people when they work the biceps dislike the awkward feel of the straight barbell, so opt to use the EZ-Curl bar, with it’s more natural positioning of the hands. But… in doing so they dramatically decrease the effectiveness of the exercise.
Think of the bicep muscle as a team in a tug of war…
Rotate your hand into supine and prone, and use your other hand to poke your bicep. You’ll notice the bicep is hardest, and has it’s most ‘spring’ when the hand is fully supine. That is because the fibres are in their optimal lifting position… almost like a tug of war team all holding a taut rope – there is no slack in between each member of the team. Therefore, the most power can be generated from this position because no power is lost due to slack / bunched up rope.
Therefore, when the palm is off-supine – even slightly – the bunched up effect maximises, and the bicep ‘team’ loses power and effectiveness. That is why, overall, for working the biceps – the EZ-Curl bar, the hammer curl, and the overhand grip (prone) are far less effective.
This applies to dumbbells also…
You will have far better results training using a totally supine grip for all of your dumbbell exercises – including eliminating the ‘twisting’ motion from your regular dumbbell curls.
