The biggest benefit of wearing wrist wraps for any exercise is the wrist support that they provide. Pros Of Wearing Wrist Wraps For Curls Form Support So it makes sense to also wear wrist wrap for curls. Typically, we see lifters use them for any pressing movements (bench, dips, overhead press), but many lifters also use them for any other exercise that can put the wrists in strained positions, like squats.Įssentially, we see lifters wear wrist wraps in any exercise where they want to alleviate pressure on the wrist. A wrist wrap should make it difficult to bend or flex your wrist while curling.Īs you may already know, wrist wraps are functional pieces of supportive strength gear for any lifter that wants additional wrist support when training. Start just below the palm and don’t travel too far down your forearm. Make sure you wrap your wrist properly.Most underlying pain is caused by poor technique, an injury, or problems with flexibility or stability that should be addressed prior to wearing wrist wraps for curls. ![]() Wrist wraps can alleviate stress on your wrist when curling, which can place the joint in a better position and reduce risk of injury over time.I’ll also explain some of the negative outcomes if you wear them too much. This can help prevent injuries that stem from overuse or improper positioning, can help increase your performance by allowing you to better isolate the bicep, and can help alleviate prior issues with pain when curling.īelow, I will provide more detail on the benefits that can stem from wearing wrist wraps for curls and will provide tips on who should wear them and how to use them properly. Wrist wraps can provide your wrists with extra support, which improves stability, positioning, and rigidity in your wrist joint. The answer? Wearing wrist wraps during bicep curls can be useful for most people. All the while, of course, I was also supinating the forearm.Wearing wrist wraps is very common for lifters performing heavy compound movements like bench press or squats, but many lifters are beginning to wonder if they should be including wrist wraps in other bodybuilding-style lifts like bicep curls. This made for a longer lever arm and ensured that, even at the very top of the movement, the weight wouldn’t be supported by the forearm-the tension would be on my biceps and I could really squeeze at the top. But when I curled the weight, I let the dumbbell roll down my hand and settle in my fingers so that my wrist was extended throughout each rep, not flat or flexed as you usually see. That essentially eliminates gravity and nullifies the final part of the movement, where the peak contraction can really be accentuated. Most people start a curl with their wrists straight, then flex their wrists toward the shoulders for better leverage as they raise the weights. ![]() In addition to supinating, I preferred to let the dumbbell “drag” behind to get a stronger contraction of the biceps. Do this with every rep of every dumbbell curl you perform and, over the long term, it should make a big dif erence in your arm development. ![]() The pain of the contraction is very intense, but it’s well worth it. Two inches or so from the top of the curl, twist your hand farther so that your pinkie finger is higher than your thumb and forcibly tense the biceps. When doing any dumbbell curl, whether it’s standing, seated, incline, or concentration curls, start with your hand in a neutral position and then rotate it as you perform the rep so that your palm faces upward. ![]() Supination causes the outer head of the biceps to work hard, raising a peak and slapping on an extra bulge of muscle that you could see especially well when I did a back doublebiceps pose. I have discussed the technique I used to help develop my peaks so many times that it doesn’t feel like a secret anymore: supination, the outward twisting of the forearm while doing dumbbell curls (you can’t physically achieve this motion with a standard barbell).
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