The biceps curl is an exercise that focuses on the upper front of your arm muscles. Your biceps provide shape and tone for your upper arms. You can perform biceps exercises with your hands facing your body. This position is a supinated bicep curl. Turning your hands and grasping the dumbbell so that the back of your hands face your body work different forearm muscles but also work the biceps.
Description
Supination is a medical term that describes a position where your hand faces upward toward the ceiling. Hold your hands out in front of you, palms down. This is a pronated position. Turn your palms face up without moving your arms to perform supination. Face your palms toward your body when performing biceps curls to work a variety of muscles in your shoulder, arm, and hands.
Biceps Brachii
Your biceps are located on the anterior portion of your upper arm. Major muscles in the biceps group of muscles include the biceps brachii. The biceps brachii is a pair of muscles that connect the scapula to the radius in your forearm. Your biceps brachii gives you the ability to flex or bend your arm in an upward and downward motion. Your bicep muscles have a long-headed and short-headed brachii that are both worked when doing supinated biceps curls.
Biceps Brachialis
The biceps brachialis muscle is located on the outside of your upper arm. The brachialis is an important muscle used for supination of the elbow in rotation inward or outward. The brachialis also connects to the radius of the lower arm but is a deeper muscle in the upper arm than the biceps brachii. The biceps brachialis is the strongest muscle in the arm that allows flexion of the elbow joint, which is achieved when the bicep curl reaches its peak during contraction.
Supinator
The supinator muscle is a shorter muscle connecting the lower end of your humerus to your radius in the forearm. This muscle is vital for outward rotation or supination of your arm. When performing supination biceps curls, you're working each of the muscles of the biceps group in extension and flexion movements. You can perform supinated biceps curls with your arms directly in front of your body or with your hands extended slightly away from the body and elbows tucked in close to your sides to work different muscles in your biceps muscle group.
