STOP doing Wide/Narrow Grip CURLS!

Stop doing wide or narrow grip barbell curls in order to bias different heads of the bicep. There’s actually no evidence that either of these are better than normal, and oftentimes they’re uncomfortable for your wrists. If you really wanna bias the short head, you need your shoulders flexed like during spider curls and for the long head, you need your shoulders extended like during drag curls. Otherwise, just do regular shoulder width curls for both heads.

I hope that helps and subscribe for more lifting tips! #Gym #Shorts

[MaxEuceda]

Looking to get protein powder, creatine, or any other supplements?

[PidseriaWinkleroni]

No sources given, as always on fitness YT. Quality content in the recommendations, gotta love it

[fortmaks]

Lol thats funny cuz those 2 exercises target the long and short heads of my biceps like crazy and I can feel it very well

[sqb]

Bruh narrow and wide grip gives me the perfect tension on long and short head respectively very well who needs evidence when we can feel it so good

[sng]

Grip DOES affect how your biceps work. I’ve read several papers on it.

[silverslider]

Instructions unclear, I’m dressed in drag and doing curls. The curls don’t feel any different and these heels are killing my feet.

[coleyamos]

Nah, Do whatever THE FUCK YOU WANNA DO!

[ProphetFear]

You should use different grip widths for the sake of variation and preventing staleness and overuse. In terms of research though, Schoenfeld found that internal cuing on a bicep curl causes more hypertrophy than just lifting the weight up and down. If it so happens you feel the tension more in one part of the bicep curl vs another another by adjusting grip, elbow articulation etc, it probably works that part more. Regional hypertrophy is confirmed possible, even within the same head of a muscle.

[ThaMaskRapper]

You are correct the narrow grip it hurts my wrist so bad especially when I go heavy on the weights

[dreadeddm]

Wide and narrow grip work the muscles in different ways it’s good to have different grips like seriously

[Ireallycantthinkofahandle]

most people tend to say something is uncomfortable on the wrist because they tend to have weak wrist mind connection. contract your pinky and ring finger and it activates your wrist muscles more

[petergomez]

You do what comfortable . Finally someone with good advice

[TheWatcher-]

I use close barbell curls for long head
Its really effective for Long head
And Normal barbell curls are best for both heads

[atalantiesoterica]

Just do mercy 30’s (10 reps each for narrow, wide, and regular grips).

[Demlitin]

Keep doing them, because they help your wrists in the long run, lighten the weight up tho because you don’t want to hurt yourself

[iambeckypan]

hey Max, can you share your warmup routine for leg day? love your videos btw!

[prisonmike]

Internally rotating does stretch the biceps long head which leads to better recruitment. That being said it is not 'statistically significant' so a Drag and Incline curls are a much better choice, like you said.

[jordanbrisson]

Actually the short head of the bicep, because of its origin on the coracoid process, flexes the arm forward. This means that if you want to activate or bias it, you could either use a cable machine with a posterior direction of pull, or position yourself on a incline bench (back on the bench). Another way would be to simply flex the arm at the top of the curl. Also I believe the short head contributes more to supination than the long head so you could also bias it that way.

[l.carlitos.l]

Really? my whole bicep workout focus on narrow for peak and wide for width thx for the tips man ill make sure to ingress them in my next arm workout

[feliksdegraeve]

I agree, i injured my left wrist for over a month doing both wide/narrow