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Fitness Tips For 10/22/2014
Bicep Supination Curls
Turn for Burn
Building muscle is typically a straight forward process – tax the
muscle with high intensity overload, and the muscle responds with
growth. But there are some quirks in the process, and one of these
lies in building of the biceps. The unique manner in which the
biceps move makes it possible to attack the biceps muscles on two
fronts instead of just one. You may not have ever recognized it, but
the biceps are more complicated than they seem. The upside is that
this can allow you to train the biceps in a new and productive
The standard biceps stimulation is the straight up and down force
caused by gravity and a heavy weight. But lifting the arm is not the
sole manner in which to make the biceps muscles jump into action.
Another way to work the biceps is via the twisting action. You can
check this out for yourself by baring your arms, putting one arm at
a 90 degree angle to your body, and rotating your wrist all the way
around. Watch your biceps as you do this. As you rotate your wrist,
even without lifting the arm up or down, the biceps moves. It jumps
into action as you turn the wrist.
What this means is that the biceps has a dual function – not only
lifting, but also turning. Not many muscles can say they can do
anything similar. The biceps are one-of-a-kind in nature.
Working the Other Function
You can take advantage of this dual function by working on it as well
as the up and down action. Everyone performs the up and down motion,
but the guys who work both actions have a decided advantage. This is
one reason why Arnold Schwarzenegger's biceps looked better than
anyone else's. He worked both functions. He specifically worked the
pronation/supination motion of the hands, which in turn worked the
biceps in their turning function.
So how do you train the biceps in the turning motion? Take a tip from
Arnold. Arnold used dumbbells to get the right motion. He would start
with the dumbbell on the floor, and with his hand facing out, palms
away from the body. As he curled the dumbbell upward he would turn
the dumbbell by twisting his wrist. He turned the dumbbell around so
much that at the top of the move the palms were facing the exact
opposite as they were at the bottom of the curl. This unique exercise
wraps both the raising element and the twisting element into a single
repetition, and a set makes it happen again and again. Arnold
performed this twisting curl both from a bent position and a standing
Barbell Style Twist
There are a few unique barbell bars, which are built to allow you to
twist the wrist as you lift the weight. There are also weight
machines that allow you to twist as you raise the weight. However,
the dumbbell is by far the best tool for this type of movement.
Super Concentrated Twist
One huge advantage of the dumbbell twist curl (a good descriptive
name) is that it allows you to get super deep concentration on one
bicep muscle at a time, and literally feel the muscles work as they
twist. You may not have noticed this going on before, but once you
do you can concentrate on really getting a good strong twist for
each rep. Watch how the biceps respond. They will swell up
significantly after a few of these concentrated repetitions.
Once you get into the groove of the twist dumbbell curl your muscles
will learn the neural pathway for this move and subsequent sets will
become ever better. You will be able to zero in with super intensity
and almost will the biceps to emerge larger after each session of
these challenging curls.
How much of this movement do you need to perform? Adding a few sets
of the twisting dumbbell curl, or better yet, the twisting dumbbell
concentration curl, will work great. You can add them to each
workout, or have a single workout dedicated to just this style of
moving the weight.
Once you start using this method you will probably want to stick with
it as it enhances the appearance of your biceps quite a bit. So start
right away and take your arms to the next level.
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Bicep Supination Curls
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assume any liability for the information contained herein.
The Information contained herein reflects only the opinion
of the author and is in no way to be considered medical advice.
Specific medical advice should be obtained from a licensed
health care practitioner. Consult your physician before you
begin any nutrition, exercise, or dietary supplement program.