Pronated dumbbell curls are a great exercise to put resistance on your biceps as well as the brachialis and brachioradialis, muscles that must not be forgotten about.
Brachialis and brachioradialis will help to bring out maximum muscle definition, which helps you look your overall arm bigger and stronger.
Pronated dumbbell curls are exercise techniques with resistance, performed by facing your palms away from your body.
Ok enough talking, let’s take a closer look at how to perform pronated dumbbell curls properly.
How to perform pronated dumbbell curls properly :
- Choose a pair of lightweight dumbbells, if you are performing for the first time.
- Hold the dumbbells in each hand by your sides with your elbow straight and both palms facing backward.
- Stand with a slightly wide foot, and contract your core, upper back, and shoulder girdle muscles.
- Slowly bend the elbows, bring the dumbbells up, at end range squeeze and hold for 2 seconds and feel the muscle contraction.
- Slowly bring the dumbbells back to the starting position.
| Exercise | Sets | Repetition | Rest |
|---|---|---|---|
| Pronated dumbbell curls | 2 to 3 | 10 to 15 | 30 sec between each set |
Keep in mind during performing pronated dumbbell curls:
- Keep your shoulder slightly retracted while you are performing.
- Don’t swing, keep your upper back, and core tight and a neutral spine.
- Keep your wrist stable, unstable wrists lead to soft tissue injury.
- Perform this exercise slowly and at the end range squeeze and hold for 2 seconds to get maximum hypertrophy.
- Sets and repetition to strengthen your biceps, brachialis, and radiobrachialis muscle you should perform 10-12 repetitions to fatigue.
- 3 to 4 sets are enough to create muscle hypertrophy, leading to faster muscle growth.
- Between each set, you should take a rest of 30 seconds.
- The season can be done 3 times a week.
Muscle worked in pronated dumbbell curls:
- Biceps brachii
- Brachialis
- Brachioradialis
Equipment needs:
A pair of medium-weight dumbbells.
Read More:
- How to Perform Rear Delt Rope Pull
- Reverse Cable Crossover – How to Perform
- 7 Best Medial Head Triceps Exercises to Get Bigger Arms
What Is a pronated grip?
When it comes to resistance training, grip technique and hand placement are among one the most important factors. In the pronated grip position, your hand is rotated at a 90-degree angle in comparison to the wrist, forearm, and biceps brachii muscle.
The pronated grip is often used for pull-ups, biceps curls, and barbell squats. This grip is also used for shoulder and bench presses, as well as for lifts such as the deadlift, snatch, and clean.
During exercise, the proper and correct grip is just as important as having breathing techniques, posture, and proper form.
Let’s take a closer look at some exercises, which you can do with a pronated grip and why this grip is so important.
Other pronated grip exercises
Okay, let’s know some pronated exercises , which help you grow your muscle fast and make your body part stronger and bigger. When you are training a muscle group, try to include exercise variation, when you perform many variations, your all muscle fiber gets appropriately hit.
1. Pronated biceps curl
Reverse biceps curl or pronated biceps curl is an efficient exercise to make your arm bigger and stronger same as pronated dumbbell curls. Many people think Biceps and triceps, these two muscles are responsible for arm muscle mass.
But no, there are some other muscles present that are secondarily responsible behind your bigger arm. In this exercise, you mainly put weight on Brachialis, brachioradialis, and as well as biceps brachii. These three muscles form the anterior portion of your arm.
Muscle work
- Brachialis
- Brachioradialis
- Biceps brachi
How to perform a pronated biceps curl
- You need a barbell or two dumbbells to perform this exercise.
- Stand with a slight bend knee and feet will be shoulder-width apart.
- Hold a barbell or a pair of dumbbells with palms facing down.
- Fix your elbow at a point, and bring the weight up towards your chest.
- At the end range hold for 2 seconds, squeezing your shoulder blade together.
- Slowly straighten your arm and bring it back to starting position.
- Perform 2 to 3 sets of 12 to 15 repetitions.
| Exercise | Sets | Repetition | Rest |
|---|---|---|---|
| Pronated biceps curl | 2 to 3 | 12 to 15 | 30 sec |
Keep in mind during perform
- Knee will be slightly bent, Keep contracting your back muscle and pelvis.
- Elbow should be fixed on a point, don’t sway.
- Perform this exercise slowly and carefully to get maximum hypertrophy in your muscles.
2. Pronated pull-up
Pronated pull-up or pull-up is an amazing exercise that also helps to make your back, and arm stronger and bigger. Like the pronated dumbbell curls, in this exercise, your arm is hung on a pronated forearm position .
Targeted muscle
- Brachialis
- Trapezius
- Rhomboids
- Brachioradialis
- Lattisimus dorsi
How to perform a pronated pull-up
- You need an overhead bar to perform this exercise.
- Stand below the bar, face your palm away from your body and hold the bar with your finger by a jump.
- Hands will be slightly wider than shoulders.
- Hang from the bar perfectly, lift your feet behind you or you can bend your knee.
- Stable your shoulder girdle, bring your chin over the top of the bar, and exhale.
- At the end range squeeze, hold for 2 seconds, and feel the contraction.
- Inhale and slowly return to the starting position by straightening your arm.
- Perform 10 to 12 repetitions and 2 to 3 sets.
| Exercise | Sets | Repetition | Rest |
|---|---|---|---|
| Pronated pull-up | 2 to 3 | 10 to 12 | 30 sec |
Keep in mind during this exercise
- Keep your hand slightly wider compared to your shoulder.
- During the hanging, you can cross your ankle.
- Keep your shoulder surrounding muscle contracted and stable.
- Perform each repetition slowly.
Chin-up exercise mainly works on your upper back, lower back, and biceps. Back muscles are mainly targeted in this exercise.
Read More:
- 7 Best Long Head Bicep Exercises for Massive Arms
- How to Do Cable Front Raise for Bigger Shoulder
- How to do Side Lying Bicep Curls for Bigger Arm
Takeaway
When people are training their arms most people think, the biceps and triceps are the only muscle responsible for the strength and shape of the arm. But there is some more muscle are present which are also responsible for overall mass and strength.
A pronated dumbbell curls is very effective to train your Brachialis, Brachioradialis, and also Biceps brachii . During performing do it slowly and at the end range hold for 2 seconds, and squeeze your muscle to put maximum resistance into muscle.
Frequently Asked Questions
What muscles do pronated curls work?
Along with the biceps muscle, there are some other muscles are present which are minorly responsible for strength and shape. But In Pronated Dumbbell Curls brachialis and brachioradialis muscles are majorly responsible.
Do pronated curls work brachialis?
Yes, definitely pronated curls work brachialis. But also brachioradialis is responsible for pronated curls which help to grow overall arm size. Do pronated dumbbell curls to train your brachialis muscle efficiently.
Are supinated dumbbell curls good?
Supinated dumbbell curl is the most effective exercise to train your biceps muscle intensely. Supinated dumbbell curl mainly works on the biceps long head.
What curls build the most muscle?
In supination, position biceps brachii muscle is majorly trained, and in the pronated position brachialis, and radiobrachialis are trained. So supination and pronation both curls are very important to make a bigger, stronger arm.
What is a pronated curl?
When it comes to resistance training, grip technique and hand placement are among one the most important factors. In the pronated grip position, your hand is rotated at a 90-degree angle in comparison to the wrist, forearm, and biceps brachii muscle.
