Bicep curl, bar, reverse grip
Biceps
Description
Bicep curl with a reverse (supinated) grip on the barbell bar. The isometric hold directly targets the biceps brachii with maximum supination, emphasizing the short head and producing a strong peak contraction.
Execution technique
1. Set the barbell bar at the desired height on the Samson-fit machine.
2. Stand facing the bar with feet shoulder-width apart and knees slightly bent.
3. Grip the bar with an underhand grip, palms facing toward you, hands at approximately shoulder width.
4. Curl the bar upward to the target position and apply maximal isometric force.
5. Keep your elbows pinned to your sides and avoid swinging the torso throughout the hold.
2. Stand facing the bar with feet shoulder-width apart and knees slightly bent.
3. Grip the bar with an underhand grip, palms facing toward you, hands at approximately shoulder width.
4. Curl the bar upward to the target position and apply maximal isometric force.
5. Keep your elbows pinned to your sides and avoid swinging the torso throughout the hold.
Breathing
Exhale during the curling phase. During the isometric hold, maintain steady, controlled breathing without holding your breath.
Recommendations
Focus on keeping the elbows stationary and squeezing the biceps at the hold position. Avoid using momentum from the hips or lower back.
Contraindications
Not recommended for individuals with biceps tendonitis or elbow strain.
Parameters
| Muscle group | Biceps |
|---|---|
| Muscle weight (% of body mass) | 0.16% |
| Tech coefficient | 0.75 |
| Isometric | Yes |
Load formula
Max force:
Fmax = m × wmuscle × kpersonal × ktech
Where:
- m — body weight
- wmuscle = 0.16 (Biceps)
- ktech = 0.75