Bicep Curls Decoded: The Science Behind Your Arm Day
Research compares traditional, hammer, and reverse dumbbell curls, uncovering surprising muscle activation patterns.
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
Biceps Brachii Activation:
Highest: Traditional bicep curl
Moderate: Hammer curl
Lowest: Reverse curl
Brachialis Activation:
Highest: Reverse curl
Lower: Hammer and traditional curls
Repetition Count:
Highest: Hammer curl
Moderate: Traditional curl
Lowest: Reverse curl
