Supination Considerations Exercise Selection for Biceps & Brachialis - more gains less elbow pain

Supination and elbow orientation are important considerations when choosing the best exercises for bicep curls and brachial training. If you're trying to optimize your gains and longevity of your wrist and elbows, choosing more biomechanically suitable exercises is a great strategy along with appropriate loading and volume.
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[@nelacostabianco]

Great presentation! Dumbbell 'hammer curls' another option for brachialis focused training.

[@cv0669]

nice video this is the content I'd want to see more of - I won't lie though probably need to watch this a few times to grasp a better understanding

[@nicolasklug2311]

Agreed. Love these the most but def have to rewatch !

[@alextrades4X]

These are the type of videos I live for, applied anatomy, love it!

[@johnmcnally1040]

Awesome video. Thanks for this 👍🏻

[@vikasafonowa]

Thanks for the content!

[@stevengrindstaff]

Love this type of content Kassem!

[@fede_ponz]

*Excellent video as always!*

[@mrsmith8423]

Love this video, had to really rewatch to understand but it’s great info! I have back issues that I am resolving rn & if leaning aggravates my back what’s another alternative? Thanks

[@thebodychange666]

Your knowledge is obviously impressive and extensive but holy fuk it's your ability to communicate all the complex nuances in such a simplistic manner which is your real skill...when a teacher can make something so profound appear obvious and "duh why didn't I think of that myself??!"...its appreciated.

[@nicolasklug2311]

Really enjoy the content and same with this video Kas, thx a lot. Also, did you get a new camera? The quality is superb.

[@kallinikosanagno6215]

nice one! Can you make a video explaining what we should take into consideration if we want to bias one head o the bicep over the other?

[@SebastianMoody]

Very, very good

[@carissemak]

I am so grateful for you!! Thank you for sharing your knowledge and content! I do feel I was done wrong with the banded glute bridges per a certain individual (also just watched your upper/lower glute video). 😂😂😂😂 Thank you again!!!!

[@nobodysfitness2852]

Thanks for the video, a bunch of things to consider. An alternating dumbbell curl with leaning is probably one of the simplest ways to get to the desirable path of motion, if you don't have access to dual cables, so I'm going to try it out in my next meso!

[@N1education]

I'd suggest just doing 1 arm, then the other over alternating.

[@daveh7137]

@@N1education By that, do you mean all sets of one arm before going to the other?

[@N1education]

@@daveh7137 all reps of a set 1 arm then the other.

[@salvadorromero9712]

I had always assumed that the biggest advantage of supinating was to improve the stretch under load, for exercises where this is applicable. (I.e., cable curls as seen here, machine curls, or free weight exercises with the humerus in a more horizontal position.) I had always been doing these with a *very* supinated position--a little *past* parallel to the ground--throughout, full elbow extension with a heavy psychological emphasis on the eccentric and even a bit of a pause at bottom as you savor the stretch on the medial side, handle held fairly loosely throughout and rolled down onto the fingers at the bottom, and thumbs pressed to the plate in the case of dumbbells. (The RP boys coach what they call "dumbbell twist curls" with many of these cues in their "Garage Pull Workout" KZbin video.) And it sure does feel like I'm getting a great biceps stretch--but I know feels can be deceiving. Am I instead doing little but forgoing stimulus from biceps supination, forgoing even some arm flexion stimulus by fruitlessly making myself weaker on the exercise, or even setting myself up for injury (not that I feel anything remotely suspicious so far; the stretch seems like all muscle)?

[@MontageLinus]

Do you also lose force (in the biceps) if you supinate to much? So comon to hear, supinate as much as you can to get a stronger squeeze.

[@Thesocraticguy]

What in your view is the all round best exercise for biceps?

[@nimbus865]

So in short, when I am training biceps I should maintain semi supination relative to my elbow and shoulder to get the most bicep out of elbow flexion movements?

[@boxerfencer]

I knew about the supinator but didn't know it was an extensor.

[@vincnt9537]

Deadlift Mixed grip- bar rolls out of one hand and into the other

[@joshuasnow9138]

Is it better to train Back with Biceps - or Chest with biceps since the muscles would be more fresh?

[@sonicwave32]

3:00 Isn't the supination caused by the more direct attachment to the radial tuberosity which rolls under in pronation? If anything I would've thought that the attachment to the bicipital aponeurosis reduces the biceps' role in supination vs elbow flexion. Also, another thing that I have a hard time visualizing and would like to see a video on is why pronated curl variations reduce the involvement of the biceps and puts them in a "mechanical disadvantage" as everyone says. The insertion on the radial tuberosity is now on the underside of the bone, but the biceps is still pulling up, at least through the most challenging 90° elbow angle and assuming the pronation/supination is fixed (which it would be on an EZ-bar reverse curl). I also wonder if this mechanical disadvantage kicks in for neutral grip variations like hammer curls or only when reaching close to full pronation.

[@samozeleznaterapia3643]

What's the difference between forced humeral adduction in like barbell curl vs forced external rotation in order to "line things up"?

[@N1education]

Rotation force still exist with the barbell.

[@samozeleznaterapia3643]

does neutral grip significantly decrease biceps involvement in incline curl with slight external rotation?

[@N1education]

It’s going to shift the bias more to the Brachialis, but that doesn’t mean it’s not still a lot of bicep work. Shoulder position impacts the biceps more than the grip. But these are all nuances you can use to vary and optimize for your goal

[@dark_knight2341]

what do u think of supinated dumbbell curls ? ( where u start with a neutral grip then go into supination as you are curling the weight)

[@joshuaford4576]

Just to clarify, that would be called "supinating", as you are going from neutral to supination through the movement. "Supinated" curls would be where you keep the supinated position through the full range of motion. Hope that helps.

[@dark_knight2341]

@@joshuaford4576 thanks for the clarify i meant supination curls!

[@recreationallifters]

CAUTION!!! Since we've applied Kassemology to our own and our clients training the gains are coming too fast. We really need to slow down the progress, especially for our clients. After 3 months they have so much confidence in their own abilities they reduce their need to see us!!! Trainers beware!!!

[@N1education]

It’s a real problem.

[@nobodysfitness2852]

You might want to lower the exposure next time Something I forget to do myself all the time lol

[@N1education]

Yep. New lights, new phone. New camera coming too. It’s going to take a few videos for me to work it out. I’m just hoping the bad lighting works in my favor 😂😂😂. Also learned that this Rode GO II mic is worthless without a headset in the HQ. The echo is even worse after the KZbin processing.

[@juansamudio1171]

But I have a friend who got surgery on his hand and he can’t supinate his hand all the way so I guess that’s an exception lol

[@youdontknowme.idontknowyou6904]

No soup for you!