Bicep curl, handle, reverse grip
Biceps
Description
Bicep curl with a reverse (supinated) grip on the machine handles. The independent handles allow a natural curling arc with maximum supination, directly targeting the biceps brachii for a strong peak contraction.
Execution technique
1. Set the machine handles at the desired height on the Samson-fit machine.
2. Stand facing the handles with feet shoulder-width apart and knees slightly bent.
3. Grip the handles with an underhand grip, palms facing toward you, hands at approximately shoulder width.
4. Curl the handles upward to the target position and apply maximal isometric force.
5. Allow each handle to follow a natural arc while keeping elbows pinned to your sides.
2. Stand facing the handles with feet shoulder-width apart and knees slightly bent.
3. Grip the handles with an underhand grip, palms facing toward you, hands at approximately shoulder width.
4. Curl the handles upward to the target position and apply maximal isometric force.
5. Allow each handle to follow a natural arc while keeping elbows pinned to your sides.
Breathing
Exhale during the curling phase. During the isometric hold, maintain steady, controlled breathing without holding your breath.
Recommendations
Use the independent handles to find a comfortable wrist position. Focus on equal force from both arms and squeeze the biceps at the hold.
Contraindications
Not recommended for individuals with biceps tendonitis or elbow strain.
Parameters
| Muscle group | Biceps |
|---|---|
| Muscle weight (% of body mass) | 0.55% |
| Tech coefficient | 0.7 |
| Isometric | Yes |
Load formula
Max force:
Fmax = m × wmuscle × kpersonal × ktech
Where:
- m — body weight
- wmuscle = 0.55 (Biceps)
- ktech = 0.7