Neutral Grip Barbell Curl

Curl the dumbbells while keeping your palms facing each other. Most barbell triceps exercises are performed with a pronated or overhand grip. A neutral grip is essentially halfway between a pronated grip and a supinated grip.

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1 stand with posture and barbell in front of you and a grip closer than shoulder width 2.

Neutral grip barbell curl.

Instead of your palms facing toward you or away from you they re turned in so they re facing one another. In addition to the dumbbell hammer curl you could also do neutral grip barbell curls if you re lucky enough to have access to one of those old school bars with the vertical handles. Likewise the rope hammer curl is a great option. A neutral forearm position provided a stronger grip than a pronated or palm down position.

A study published in the american journal of occupational therapy tested participants grip strength using a neutral pronated or supinated grip. Hold a set of dumbbells with a neutral grip so your palms are facing each other. Simply attach a rope like you d typically use for rope pushdowns on a low pulley and off you go. Raise the barbell by bending at the elbows keeping your thumbs facing up 3.

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