“How to get big arms” this is a question that many guys want to know how to do. But with so many mixed messages, the average bodybuilder can get confused. One suggestion often cited in muscle magazines is whether students should keep their wrist bent or extended (bent back) during the bicep curl. Well, in this article I’ll take a look at bicep curls and show you simple ways to make it a more efficient exercise to help you build big arms.
First to answer the question above about wrist flexion. The answer to this question is that when the wrist is bent backwards or if the wrist is bent forwards; both actions will tend to negatively affect the gains and development of your biceps.
The key to making bicep curls more efficient is to keep your wrist straight and neutral throughout the exercise. This is the best way to maximize biceps growth.
Other methods to improve bicep curls include:
Flex your wrist as you lift the weight during the rising phase of this biceps exercise. This is crucial when you’re taking your set to failure and squeezing those last few reps out of it. The wrist flexion does not directly affect the stimulation and contraction of the biceps and will, in fact, make this biceps exercise easier to complete because the weight is moved closer to the elbows.
The bad thing about this push-up movement is that, without realizing it, you will be working your forearms. Which means your forearms could give out before your arms; this defeats the purpose of performing the biceps curl.
With that being said, the best wrist position for bicep curls is a neutral position. This is so because it provides the greatest leverage or mechanical efficiency. This places the greatest load on the biceps muscles and transfers all the stress to the muscle, taking all the stress off the wrist and forearms.
The end result is that you will develop a great mass of biceps. This movement and technique ensures that you use more overhead and range of motion in this biceps exercise.
Follow this simple twist and technique and you’ll build big biceps.