Hi Coach. Between dumbbell neutral grip (hammer curls) and dumbbell supination grip (biceps curls) which will better contribute to strict barbell curls? Hammer grip put more activation on branchilis, branchioradialis and long head of biceps branchii. Is that better for elbow flexion strength than doing supination grip which more activate biceps brnchii?
Are you talking about gaining arm size or increasing curling strength (If I remember, that was your goal, although I personally find it silly).
If you are talking about arm size, since you are already doing the barbell curl, the hammer curl would be a better addition because the supinated DB curl is essentially the same exercise as a barbell curl.
As for which one has the biggest transfer to the barbell curl, that would be the supinated DB curl as it is a more specific/similar movement.
But my question is: why not do both? I mean, both are low stress exercises, it’s not like you will drain yourself by doing both on top of barbell curls.
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