Bicep Curls Decoded: The Science Behind Your Arm Day

Research compares traditional, hammer, and reverse dumbbell curls, uncovering surprising muscle activation patterns.

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This study investigates the effectiveness of different bicep curl variations on muscle activation and performance in trained men. The research compares traditional, hammer, and reverse dumbbell bicep curls to determine their impact on specific muscle groups and repetition capacity.

Key Points

Aim: To compare electromyographic (EMG) activation and repetition count during traditional, hammer, and reverse dumbbell bicep curls in trained men.

Methods:

• Participants: 30 trained men with at least one year of fitness experience

• Exercises: Traditional, hammer, and reverse bicep curls (randomised order)

• Measurements: EMG readings of biceps brachii and brachialis, number of repetitions completed

Key Results

1. Biceps Brachii Activation:

   • Highest: Traditional bicep curl

   • Moderate: Hammer curl

   • Lowest: Reverse curl

2. Brachialis Activation:

   • Highest: Reverse curl

   • Lower: Hammer and traditional curls

3. Repetition Count:

   • Highest: Hammer curl

   • Moderate: Traditional curl

   • Lowest: Reverse curl