2/5/2024 0 Comments Dumbell drag curlsThe dumbbell drag curl is a unique bicep curl variation in that you don’t completely bring the weight in front of your body, thus you have a more difficult time swinging and using momentum to get the weight up. While the narrow grip is great for focusing on the long head for better peak development, the standard shoulder-width grip hits both heads and the wide grip not only hits the short head best, but also allows you to go a bit heavier for placing greater overload on the biceps. The dumbbell drag curl is a variation of the dumbbell curl and is used to build bicep muscles. The best way to build the balance of overall biceps mass is by frequently changing up your hand position for barbell curls between narrow grip, shoulder width and beyond shoulder width. The narrower your grip, the more internal rotation you have and the more involvement you have from the outer (long) head, which is important for building up the peak.īecause most guys want to build their biceps peaks and the long head makes up a good proportion of the biceps mass, your best bet is to focus more on narrow-grip barbell curls - using a grasp that is about hip width or slightly closer. When you hold the bar with a narrower-than-shoulder-width grip, your arms turn in, which is known as internal rotation.This grip also shortens the path the barbell takes during the curl, allowing you to use slightly more weight on barbell curls. Squeeze the biceps tightly in the top position. Drag curl the weights up the side of your body, keeping your elbows back to full contraction. Extend your elbows behind your body so that the weights are hard up against your thighs. The wider you go on the bar, the more external rotation you have and the more involvement you have from the inner (short) biceps head. Stand with feet shoulder distance apart, and a pair of dumbbells at your sides. When you hold the bar with a wider-than-shoulder-width grip, your arms turn out at the shoulder joint, which is known as external rotation.When you hold the bar with a shoulder-width grip, your arms are in what is called the anatomical position - straight down and not rotated.You can change the emphasis placed on either head by changing up the exercise form, such as grip width on the barbell.
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