Modifications to proven strength training movements, can make them more effective in terms of muscle stimulation and contraction. This rings true with the twisting curl. The twisting curl to some is very common resistance training movement and may be the way you already perform your dumbbell curls. But for some, instead of curling a dumbbell with your palms facing out, away from your body, stating with your palms facing your sides and adding a twist at the end can add more contraction for bigger and stronger biceps.
What Are Twisting Curls?
A Hybrid Curl for Strength, Size, and Control
The twisting curl, also known as a rotational dumbbell curl, is a hybrid between a hammer curl and a traditional supinated biceps curl. What makes it unique is the rotational movement of the wrist during the curl, which allows for greater muscle fiber recruitment and a stronger mind-muscle connection.
As you curl the dumbbell toward your shoulder, you rotate your wrist from a neutral grip (palms facing inward) to a supinated grip (palms facing up). This twist helps better target the biceps brachii, encouraging improved strength, hypertrophy, and forearm engagement.
Twisting curls are typically categorized as an isolation exercise, ideal for bodybuilders and athletes who want to build arm size, forearm strength, and elbow control.
Muscles Worked in Twisting Curls
Twisting curls primarily activate the biceps brachii, but also engage the brachialis, brachioradialis, and forearm stabilizers. The rotational nature of the lift allows for a more complete contraction of the biceps, especially the long head, which contributes to biceps peak.
Primary Muscles:
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Biceps Brachii (long and short heads)
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Brachialis
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Brachioradialis
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Forearm Flexors
"The biceps brachii is a two-headed muscle that plays a major role in elbow flexion and forearm supination. Twisting movements enhance its functional activation."
— Moore et al., Clinically Oriented Anatomy
The combination of flexion and supination mirrors the muscle's natural biomechanical function, leading to a more effective training stimulus.
Benefits of Twisting Curls
1. Enhanced Biceps Activation
The wrist rotation increases the time under tension and leads to more complete activation of the biceps brachii. Compared to standard curls, twisting curls offer a greater range of motion, which is key for muscle growth.
"Exercises that lengthen and shorten a muscle through a full range of motion produce greater hypertrophy than those performed through partial range."
— Schoenfeld, Sports Medicine
2. Improved Wrist Mobility and Functional Strength
The transition from neutral to supinated grip under load encourages better wrist control and forearm strength. This has carryover into:
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Olympic lifts (clean & jerk, snatch)
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Front rack positioning
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Gymnastics grips and holds
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Everyday rotational tasks
"Training forearm rotation enhances joint stability, proprioception, and functional carryover into athletic movements and lifting mechanics."
— Behm & Sale, Sports Medicine
3. Aesthetic Arm Development
Twisting curls help create a more balanced, fuller arm shape by hitting parts of the biceps and forearm that straight-bar curls may miss. They’re particularly effective for:
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Enhancing the biceps peak
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Improving symmetry between left and right arms
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Creating definition in both the upper and lower arms
"Unilateral and rotational movements contribute to improved symmetry and neuromuscular coordination in hypertrophy programs."
— Gentil et al., Journal of Sports Science and Medicine
4. Better Mind-Muscle Connection
The intentional twist requires focus and control, making twisting curls ideal for improving your neuromuscular connection with the biceps and forearms. This can improve performance in other lifts and reduce injury risk.
Summary of Twisting Curl Benefits:
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Increases biceps size and activation
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Improves forearm and wrist strength
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Enhances joint mobility and grip control
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Supports functional performance
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Ideal for aesthetic development and arm balance
Final Thoughts
Whether you're training for hypertrophy, function, or injury prevention, the twisting dumbbell curl is a simple yet powerful addition to your routine. It trains the biceps through its full contractile range, reinforces wrist mechanics, and builds both strength and size in the arms.
How To Do Twisting Curls
- Grab a pair of dumbbells with one in each hand.
- Start in a hammer curl position keeping your arms long and by your sides and chest up.
- As you start the movement, drives your thurms up and curl and twist on the way up and down.
- For even more emphasis curl into your shoulder as you reach the top of the lift for better contraction.
Twisting Curls: Takeaway
In conclusion, the twisting bicep curl is a highly effective exercise for building both muscle and strength in the arms. By incorporating a rotation during the movement, this variation targets not only the biceps but also engages the forearms, enhancing overall arm development. The added twist helps create a stronger contraction, improving muscle activation and promoting balanced growth. Whether you're looking to add mass, improve functional strength, or sculpt more defined arms, the twisting bicep curl is a versatile and powerful addition to any training routine.
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