Bicep curl, handle, straight grip
Biceps
Description
Bicep curl with a straight (pronated) grip on the machine handles, also known as a reverse curl. The independent handles target the brachialis and brachioradialis, building forearm and arm thickness.
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 overhand grip, palms facing away from you, hands at approximately shoulder width.
4. Curl the handles upward to the target position and apply maximal isometric force.
5. Keep wrists straight, elbows pinned to your sides, and avoid swinging throughout the hold.
2. Stand facing the handles with feet shoulder-width apart and knees slightly bent.
3. Grip the handles with an overhand grip, palms facing away from you, hands at approximately shoulder width.
4. Curl the handles upward to the target position and apply maximal isometric force.
5. Keep wrists straight, elbows pinned to your sides, and avoid swinging throughout the hold.
Breathing
Exhale during the curling phase. During the isometric hold, maintain steady, controlled breathing without holding your breath.
Recommendations
Focus on the brachialis and forearm engagement. The handles allow a more comfortable wrist position than a straight bar.
Contraindications
Not recommended for individuals with lateral epicondylitis (tennis elbow) or wrist strain.
Parameters
| Muscle group | Biceps |
|---|---|
| Muscle weight (% of body mass) | 0.17% |
| Tech coefficient | 0.8 |
| Isometric | Yes |
Load formula
Max force:
Fmax = m × wmuscle × kpersonal × ktech
Where:
- m — body weight
- wmuscle = 0.17 (Biceps)
- ktech = 0.8