Shoulder Flexion During Curls? It Depends!

Summary

In this fitness-focused video, Nicola Camela discusses the nuances of performing curls, emphasizing the importance of understanding muscle engagement. She explains the role of the biceps, brachialis, and brachioradialis in elbow flexion and how their involvement changes with arm position. Nicola clarifies that adding shoulder flexion to curls can either enhance or detract from the exercise, depending on the muscle group being targeted. The video provides practical demonstrations of standard dumbbell curls, hammer curls, and the impact of forearm rotation on muscle activation, guiding viewers on how to effectively tailor their curl exercises.

Takeaways

• 💪 The decision to add shoulder flexion in a curl exercise depends on your goal and the muscles you're targeting.
• 📏 Biceps are involved in both elbow flexion and shoulder flexion, while brachialis and brachioradialis focus on elbow flexion.
• 🔄 The biceps attaches to the radius, which rotates around the stable ulna during supination.
• 🔄 Brachialis and brachioradialis attach to the ulna and do not move, focusing solely on elbow flexion.
• 👐 Pronating your palm downward stretches the biceps, making it a disadvantage for elbow flexion.
• 👆 Supinating your palm upward gives the biceps a mechanical advantage, allowing it to contribute more to elbow flexion.
• 🙅‍♂️ In a reverse curl, the biceps is less involved due to pronation, so shoulder flexion is not beneficial.
• 🙆‍♂️ In a standard curl with palms up, adding a bit of shoulder flexion can engage the biceps more effectively.
• 🏋️‍♀️ Hammer curls emphasize brachialis and brachioradialis, as they do not cross the shoulder joint, so shoulder flexion is unnecessary.
• 👍 Flexing the shoulder forward during a standard curl can enhance biceps engagement due to the biceps' role in shoulder flexion.

Q & A

What are the main muscles involved in a standard bicep curl?

The main muscles involved in a standard bicep curl are the biceps, brachialis, and brachioradialis.

Why is shoulder flexion sometimes added to a bicep curl?

Shoulder flexion is sometimes added to a bicep curl because the biceps cross the shoulder joint, and adding slight shoulder flexion can enhance biceps engagement during the movement.

How does supination affect the biceps during a curl?

Supination, or turning the palm upwards, gives the biceps a mechanical advantage, allowing them to contribute more effectively to elbow flexion during a curl.

What happens to the biceps' contribution during a reverse curl?

In a reverse curl, the biceps' contribution is minimized because pronation (palm down) puts the biceps at a disadvantage, shifting focus to other elbow flexors like the brachialis and brachioradialis.

What is the role of the brachialis in elbow flexion?

The brachialis is responsible for flexing the elbow, and it functions independently of the position of the forearm, making it a primary mover in elbow flexion.

How do the radius and ulna work during forearm rotation?

The radius rotates around a stable ulna during forearm rotation, such as in supination (palm up) or pronation (palm down) movements.

Why doesn’t the brachialis contribute to shoulder flexion?

The brachialis doesn’t contribute to shoulder flexion because it doesn’t cross the shoulder joint; it only crosses the elbow joint.

What is the benefit of performing a hammer curl?

The hammer curl focuses more on the brachialis and brachioradialis by placing the biceps at a mechanical disadvantage through a neutral hand position (thumbs up), effectively targeting these deeper elbow flexors.

When is it unnecessary to add shoulder flexion to a curling exercise?

It is unnecessary to add shoulder flexion when performing exercises like the reverse curl or hammer curl because these movements already minimize the involvement of the biceps.

What is the overall purpose of adding or avoiding shoulder flexion in a curl exercise?

The purpose of adding or avoiding shoulder flexion in a curl exercise depends on which muscles are being targeted. Adding shoulder flexion can enhance biceps engagement, while avoiding it isolates other elbow flexors like the brachialis and brachioradialis.