The twisted curl, also known as a supinated dumbbell curl with rotation, is a variation of the traditional bicep curl that incorporates a twisting motion to engage more muscle fibers in the biceps and forearms.
How to Perform a Twisted Curl:
Here’s a breakdown of how to correctly perform a twisted curl, as described in the YouTube video "Dumbbell Twisting Curls | BICEPS HYPERTROPHY":
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Starting Position:
- Begin by standing with your feet shoulder-width apart, holding a dumbbell in each hand.
- Position your arms at your sides with your palms facing your body, as if holding a hammer (this is often called the "hammer grip"). This is your base hammer curl position according to the reference video.
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The Curl:
- As you start to curl the dumbbells upward, begin to rotate your wrist outward so that your palms face up toward the ceiling at the peak of the curl.
- This twisting motion is the key difference from a standard bicep curl, engaging the biceps brachii more fully.
- Focus on keeping your elbows tucked in near your sides to ensure proper form.
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Peak Contraction:
- Squeeze your biceps at the top of the movement when your palms are facing up.
- Ensure a controlled movement; avoid swinging or using momentum.
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Lowering Phase:
- Slowly lower the dumbbells back down while twisting your wrists back to the hammer grip position (palms facing your body).
- Maintain control throughout the eccentric (lowering) portion of the movement.
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Repetition:
- Repeat the curling and twisting movement for the desired number of repetitions.
Key Points for Twisted Curls:
- Control: Avoid using momentum; focus on a slow and controlled movement.
- Elbow Position: Keep your elbows tucked in close to your body throughout the exercise.
- Grip: Start with a hammer grip (palms facing your body) and rotate to a supinated grip (palms facing upward) as you curl.
- Full Range of Motion: Ensure a full range of motion on each rep, fully extending your arms at the bottom and fully contracting your biceps at the top.
- Weight Selection: Choose a weight that allows you to maintain proper form and control throughout the exercise. Start with lighter weights until you master the twist.
Benefits of Twisted Curls:
- Increased Muscle Activation: The twisting motion recruits more muscle fibers in the biceps brachii and forearms.
- Enhanced Grip Strength: The supinated grip at the top strengthens grip muscles and helps in overall forearm development.
- Variety: Adds variation to your bicep workouts, preventing plateaus and ensuring muscle growth.
By following these instructions, you can safely and effectively incorporate twisted curls into your workout routine, as described in the reference video, to enhance your bicep development.
