Hand Placement During Biceps Curls

There are different ways to do the biceps curl. You can do them while seated or standing or do them with free weights or machine assistance. Each one requires not only the use of proper form but also correct hand position, which affects the concentration on the muscle. Other factors also influence the placement of your hands.

  1. Dumbbell Curl

    • The dumbbell biceps curl uses each arm independently. At the start of the exercise, your arms are straight at your sides. Your hands grasp the dumbbells with the thumbs wrapped around the bars. Your knuckles face the floor and your palms face forward. Bend at the elbows and curl the dumbbell up to your shoulders. Your knuckles will face up and your palms will face you at the top of the move.

    Barbell Curl

    • The barbell biceps curl exercises both arms at the same time. Straighten your arms at your sides and grasp the barbell with your hands placed shoulder-distance apart. Wrap your thumbs around the bar and keep your knuckles down and your palms forward. Curl the bar up to the front of your shoulders with your palms facing you.

    Variations

    • You may perform a variation of the dumbbell biceps curl that involves a moving hand position. For this exercise, begin with your arms at your sides. Hold a dumbbell in each hand with your palms facing your legs and your knuckles pointing down. As you bend your elbows and raise the weights, rotate your wrists so your palms face up. Finish with your palms facing your shoulders.

    Comfort

    • Conditions such as arthritis, carpal tunnel or hand injuries may limit your ability to perform the biceps curl. In such cases, it might help to use an open, or false, grip. This involves not wrapping the thumb around the bar. The open grip is not recommended when you are lifting heavier amounts of weight, but if you are able to control the dumbbells without the weights slipping from your hands, use this variation for comfort. Consult your doctor or physical therapist for more information.