Biceps Growth Mastery: Reverse Curl Combo –This Exercise Hits Every Angle (Week 11 STEELEFIT MGB)

Описание: Are you ready to supercharge your arm gains? In this workout, we’re combining reverse (pronated) curls with supinated curls to target the entire elbow-flexor chain—forearms, brachialis, and biceps. This dual approach reveals any weak links while promoting balanced development and serious strength. Here’s how to do it:

Purpose
• Build balanced forearm and bicep strength by alternating between reverse (pronated) curls and regular (supinated) curls.
• The pronated position focuses on brachialis and forearm extensors.
• The supinated position targets the biceps more directly.

Overview
• Equipment: EZ-bar, straight bar, or dumbbells (pick whatever feels best on your wrists).
• Sets: 4–5 total, splitting each set into 30s reverse curls + 30s supinated curls.
• Time Under Tension: ~1 minute per set (0–30s pronated, 30–60s supinated).
• Rest: 1 minute between sets.
• Focus: Stationary elbows, neutral wrists, and a controlled 4-step rep.

Setup
1. Bar/Grip Selection: An EZ-bar can reduce wrist strain in pronated curls. If using dumbbells, maintain about a 45° wrist angle in the pronated phase.
2. Stance: Feet hip-width apart, knees slightly bent, core braced.
3. Elbow Position: Keep elbows tucked at your sides; no swinging.
4. Wrist Alignment: Keep wrists neutral; don’t let them bend forward or backward.

Technique Tips
• Pronated (Reverse) Curl: Palms down, targeting brachialis and forearm extensors. Keep your wrists from collapsing.
• Supinated (Regular) Curl: Palms up. Hands may shift wider on an EZ-bar to accommodate your carrying angle.
• Split the Time: About 30s pronated, then switch directly to 30s supinated—no rest.
• Controlled Elbows: Keep elbows locked at your sides to maximize tension on the arm flexors.

4-Step Rep
1. Engage: Tighten your forearms and biceps before moving. Visualize your elbow as a hinge, lower arm as the lever.
2. Lift: Curl smoothly over ~2 seconds, maintaining a neutral wrist and fixed elbows.
3. Pause: Squeeze at the top for 1–2 seconds without letting your elbows move forward.
4. Lower: Take ~2 seconds on the way down, resisting gravity for maximum time under tension.

Common Mistakes
• Elbow Drift: Pulling elbows forward shifts focus from biceps/forearms to shoulders.
• Wrist Collapse: Avoid bending the wrists back or forward, which can cause strain.
• Heaving / Swinging: Body momentum reduces arm tension—stay strict for best results.
• Skipping Half the Combo: Don’t neglect the reverse portion; it’s critical for brachialis and forearm strength.

Push Your Progress
• Weight Selection: Start light enough to maintain strict form, especially in pronation.
• Extended Pause: Hold the top position 2–3 seconds for a serious burn.
• Drop Set Trick: If reverse curls fail early, quickly drop weight for that half, then go heavier for supinated.
• Mind-Muscle Connection: Ensure you feel the forearms and brachialis on reverse curls, and the biceps on supinated curls.

Breaking Down the Burn
• Expected Feel: Forearms, brachialis, and wrist stabilizers light up during reverse curls; biceps take over during supinated curls.
• Hybrid Intensity: Switching grips mid-set hammers weak areas and ensures total elbow-flexor development.

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