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Today we’re going over exactly how to get wider biceps! PPL PROGRAM: FULL GYM PROGRAM: 30 DAY GARAGE PROGRAM: Take that cross body hammer curl. The idea is that because you’re going to limit the engagement of your biceps brachii or at least the short head will be less active but the truth is far from it. This interesting study sheds some light on it, they strapped people to an emg machine and had them do concentration curls. First supinated, then neutral/hammer, rotating and finally a pronated grip. The damn hammer grip activated the long and short head even more than the damn supinated grip… Now before you go crosseyed this isn’t all bad because even though it doesn’t limit activation like you might of previously thought it does give us an idea on exactly we can train them because during that study they found the curls done with a pronated wrist significantly limited the involveme
