Outward Bicep Curls: Understanding Interpretations, Execution, and Benefits

How to do outward bicep curls?

While "outward bicep curl" isn't a standard exercise term, it commonly refers to variations that emphasize forearm supination (outward rotation of the palm) or a wide grip. This guide details the proper execution of these variations to effectively target the biceps brachii and associated musculature.

Understanding the Biceps Brachii and Forearm Rotation

To effectively perform any bicep curl variation, it's crucial to understand the primary muscles involved and their functions. The biceps brachii is a two-headed muscle located on the front of the upper arm. Its main functions are:

• Elbow Flexion: Bending the elbow, bringing the forearm towards the upper arm.
• Forearm Supination: Rotating the forearm so that the palm faces upward or forward. This is a key function, especially when the elbow is flexed.

The brachialis, located underneath the biceps, is a pure elbow flexor, while the brachioradialis (in the forearm) assists, particularly with a neutral grip. The "outward" aspect of a bicep curl often refers to maximizing the supination component or adjusting grip width to alter muscle emphasis.

What Might "Outward Bicep Curl" Mean?

The term "outward bicep curl" is not formally recognized in exercise science, leading to potential ambiguity. Based on common usage and biomechanics, it most likely refers to one of the following:

• Supinating Dumbbell Curl: This is the most common and effective way to emphasize the "outward" rotation of the forearm, leveraging the biceps' strong supination capability. You start with palms facing each other (neutral grip) and rotate them outwards (supinate) as you curl.
• Wide-Grip Barbell Curl: Holding the barbell with a grip wider than shoulder-width naturally positions the elbows slightly outward from the body, altering the leverage and potentially emphasizing the short (inner) head of the biceps.
• Drag Curl: While not explicitly "outward" in hand movement, the elbows flare significantly outward and backward during a drag curl, which might be interpreted as an "outward" motion.

We will focus on the Supinating Dumbbell Curl and Wide-Grip Barbell Curl as the most probable interpretations, providing guidance on their proper execution.

Executing the Supinating Dumbbell Curl

This variation maximizes bicep activation by incorporating both elbow flexion and forearm supination.

• Setup:
  • Stand tall with a dumbbell in each hand, arms extended by your sides.
  • Your palms should face your body (a neutral or hammer grip).
  • Keep your core engaged, shoulders back and down, and a slight bend in your knees.
• Execution:
  1. Initiate the curl by simultaneously flexing your elbows and slowly rotating your forearms outwards (supinating) so that your palms face the ceiling as the dumbbells ascend.
  2. Continue curling the dumbbells upward until your biceps are fully contracted and the dumbbells are roughly at shoulder height. Focus on squeezing your biceps at the top.
  3. Maintain the supinated position at the peak of the contraction.
  4. Slowly lower the dumbbells back to the starting position, reversing the supination as you descend, returning to the neutral grip at the bottom. Control the eccentric (lowering) phase.
• Common Mistakes:
  • Using momentum: Swinging the weights up, rather than controlled muscular effort.
  • Incomplete range of motion: Not fully extending the arms at the bottom or not achieving full supination at the top.
  • Flaring elbows excessively: While some natural elbow movement occurs, keep them relatively tucked to avoid undue shoulder stress.
  • Losing supination: Failing to maintain the palm-up position throughout the concentric phase.
• Variations:
  • Seated Supinating Dumbbell Curl: Reduces the ability to use body momentum.
  • Incline Supinating Dumbbell Curl: Places more stretch on the biceps at the bottom of the movement.

Executing the Wide-Grip Barbell Curl

This variation places a different emphasis on the biceps heads due to the altered grip width.

• Setup:
  • Stand upright with a barbell in hand, using an underhand (supinated) grip.
  • Your hands should be significantly wider than shoulder-width, generally 1.5 to 2 times shoulder width.
  • Arms should be fully extended, barbell resting against your thighs.
  • Maintain a stable core and a slight bend in your knees.
• Execution:
  1. Keeping your elbows relatively fixed close to your sides (or slightly flared out due to the wide grip), slowly curl the barbell upward towards your chest.
  2. Focus on contracting your biceps strongly at the top of the movement. Avoid letting your elbows come forward excessively.
  3. Pause briefly at the peak contraction.
  4. Slowly lower the barbell back to the starting position, maintaining control throughout the eccentric phase.
• Common Mistakes:
  • Excessive elbow flare: While a wide grip naturally causes some outward elbow movement, avoid letting them become too wide or move significantly forward, which can shift tension away from the biceps and onto the shoulders.
  • Loss of posture: Arching the back or swinging the body to lift the weight.
  • Incomplete range of motion: Not fully extending the arms at the bottom, which reduces the stretch on the biceps.
  • Too heavy weight: Leads to poor form and increased risk of injury.
• Variations:
  • EZ Bar Wide-Grip Curl: The angled grip of an EZ bar can be more comfortable for some individuals' wrists, especially with a wide grip.

Executing the Drag Curl

The drag curl emphasizes the peak contraction of the biceps by keeping the bar close to the body and forcing the elbows back.

• Setup:
  • Stand upright holding a barbell or EZ bar with an underhand (supinated) grip, hands roughly shoulder-width apart.
  • Let the bar rest against your thighs with arms fully extended.
  • Maintain a tight core and upright posture.
• Execution:
  1. Instead of curling the bar in an arc, "drag" it straight up your body, keeping it as close to your torso as possible.
  2. As you lift, your elbows will naturally move significantly outward and backward, behind your body.
  3. Continue lifting until your forearms are perpendicular to the floor, or the bar reaches your lower chest/upper abdomen.
  4. Squeeze your biceps hard at the top of the movement.
  5. Slowly lower the bar back down, maintaining the "dragging" motion, until your arms are fully extended.
• Common Mistakes:
  • Rounding the back: Maintain an upright posture throughout.
  • Lifting the shoulders: Keep shoulders down and back.
  • Not keeping the bar close: The essence of the drag curl is the close path.
  • Using too much weight: This will cause you to lean back or use momentum.
• Benefits: The drag curl places the biceps in a very short, contracted position at the top, potentially leading to a stronger peak contraction and hypertrophy stimulus.

Benefits of Incorporating Bicep Curl Variations

Including different bicep curl variations, such as those emphasizing supination or varied grip widths, offers several advantages:

• Comprehensive Bicep Development: Different grips and movement patterns can slightly alter the emphasis on the long (outer) and short (inner) heads of the biceps, ensuring more complete development. Supination is crucial for full biceps activation.
• Improved Grip Strength: All curl variations contribute to forearm and grip strength.
• Enhanced Muscle Activation: By varying exercises, you can stimulate muscle fibers in different ways, potentially leading to greater hypertrophy and strength gains.
• Reduced Risk of Overuse Injuries: Rotating exercises can prevent repetitive stress on specific joints and tissues.
• Functional Strength: Strong biceps are essential for many daily activities involving pulling and lifting.

Safety Considerations and When to Consult a Professional

Proper form is paramount in all bicep curl variations to prevent injury and maximize effectiveness.

• Start Light: Always begin with a weight that allows you to maintain perfect form throughout the entire range of motion.
• Control the Movement: Avoid swinging or using momentum. Focus on a slow, controlled eccentric (lowering) phase.
• Listen to Your Body: Stop if you feel any sharp pain in your elbows, wrists, or shoulders.
• Maintain Good Posture: Keep your core engaged, shoulders back, and avoid excessive arching or rounding of the back.
• Warm-Up: Always perform a light cardiovascular warm-up and some dynamic stretches before lifting.

If you are new to resistance training, have pre-existing conditions, or experience persistent pain, consult with a qualified personal trainer, physical therapist, or healthcare professional. They can provide personalized guidance, assess your form, and ensure your exercise program is safe and appropriate for your individual needs.

Conclusion

While the term "outward bicep curl" lacks a precise definition, understanding its likely interpretations—primarily the supinating dumbbell curl and wide-grip barbell curl—allows for a targeted and effective approach to bicep training. By mastering the proper form for these variations and understanding the underlying biomechanics, you can achieve comprehensive bicep development, enhance strength, and contribute to overall upper body health, all while minimizing injury risk. Always prioritize form over weight, and remember that consistency and progressive overload are key to long-term success.