Many of us have used hammer curls to target these specific muscles, but changing exercises to shock the muscles and create neurotransmitter stimulation will create hypertrophy or growth! The corkscrew curl will increase the size and peak of your biceps.
Execution
The corkscrew curl is executed similar to a regular dumbbell curl. It can be done alternating each dumbbell or curling both at the same time. This exercise can be completed standing or seated.
- Grasp a set of dumbbells.
- From a standing or seated position, allow the arms to hang down by your thighs with your palms facing backward. Your thumbs should be facing inward toward your thighs.
- Begin to curl the dumbbells up, bending at the elbows, contracting the biceps.
- As the weight is curled up toward the shoulders, supinate your palms (rotate the hands so palms are facing upward.)
- At the top of the movement, the palms of your hands will be facing backward, toward your face.
- Flex the biceps and turn the thumbs outward to increase muscle contraction.
- Slowly lower the dumbbells to the starting position pronating the hands (rotating the hands so the palms face down as the weight is lowered.)
- The palms of your hand should return to the original starting position facing behind your body and resting at the side of your thighs.
It is important to keep the upper arms tight against the side of your ribs to minimize anterior deltoid recruitment during the exercise. Be sure to work through a full range of movement using a weight that will allow proper form. Do not swing the weight but rather lift it with a controlled movement. This is an exercise where form is more a priority than heavy weight. Remember to exhale during the concentric or lifting phase of the movement and inhale during the eccentric or lower phase of the exercise. *Contact your physician before attempting this or any exercise to ensure you are healthy and have no pre-existing conditions which may prevent exercise. Feel free to contact myself or a Certified Personal Trainer for proper instruction.