Twisting Curls: How To Do Them And Benefits

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 

Think of a twisting curl as a combination between the hammer curl and the standard curl. Twisting curls are dumbbell curls that add a slight modification and twist as you shorten your muscle and contract towards your shoulders. This modification can better target your biceps brachii and induce greater changes in muscle strength and hypertrophy. The twisting dumbbell curl is considered an isolated movement, which is beneficial for body building and improving physique.

Twisting Curls Muscles Worked

The twisting curls stimulates and works the biceps brachii and actively engages the forearms. This movement also improves wrist mobility, which is important in functional training programs.

The biceps brachii is a large, thick muscle on the ventral portion of the upper arm. The muscle is composed of a short head (caput breve) and a long head (caput longum). The short head originates from the tip of the coracoid process, and the long head originates from the supraglenoid tubercle (tuberculum supraglenoidale) of the glenoid/scapula [R].

Twisting Curl Benefits

1. Strength

The twisting curl will increase strength in both the biceps and forearms. Muscle contraction and lengthening of the biceps will help in isolating these muscles and stimulating more muscle hypertrophy and developing arm strength.

2. Wrist Mobility

Twisting curls will benefit and aid in better wrist mobility. Wrist mobility, whether applied functionally or within a high-intensity training program, will improve overall athletic performance in specific compound lifts, such as the front squat, push press, clean and jerk, as well as overall human function in everyday movement.

3. Body Aesthetics

Generally, curls are considered and used within bodybuilding programs, purposed for better body composition, and balanced body aesthetic. Twisting curls will help build more muscle as well as contribute to better body balance and contribute to your bodybuilding goals.

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.


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