The proper way & tips on how to do the “palm curl” to strengthen your own body weight!

How to do the Palm Curl properly? Tips on how to train biceps with body weight.

The appeal of the palm curl is that it strengthens the biceps with manual resistance, but depending on the degree of force and the number of times you do it, you may not be able to train them sufficiently. It is also a good idea to use proper form for an efficient workout. Here, personal trainer Mr. Oshima explains the correct way to do the “palm curl” and some tips!

Clench the hand to be trained into a fist, and grip the opposite hand around the wrist and hold it down. Apply resistance with the opposite hand, and while exhaling, raise the hand that clenched the fist. At this point, the key is to keep your hand tight, as if you are making a fist. After that, slowly lower your arms without relaxing. The goal is three sets for each arm, and the best level of force is 10 to 15 times to reach the limit. If the goal is to pump up the arms, it is possible to do up to 20 repetitions, but the more repetitions you do, the less you will be able to train, so it is best to do them while properly applying manual resistance.

3 tips to make the palm curl work

(1) Raise your pinky finger with the image of curling it inward!

The biceps brachii muscle is trained in different areas depending on the direction of the palm. In the palm curl, the “short head” of the biceps is mainly trained, so it is effective to imagine that the little finger is curled inward when the fist is raised. Not only does this increase the rate of contraction, but it also makes it easier to be aware of the muscles.

(2) Fix the elbow of the person to be trained at the side of the body!

Since the rate of contraction of the biceps varies depending on the position of the elbow, it is best to fix the elbow in a position where it is easy to apply force and stabilize form. Just by tightening the armpits, the elbows can be fixed to the sides of the body, and you want to be aware that they should not move from that position. If you can’t help but move, it is recommended to train while holding a towel under your armpits.

(3) Don’t do it quickly, but take about 7 seconds to raise and lower!

Since the load is not as stable as with dumbbells, you can adjust the intensity by timing the time it takes to raise and lower the weights.

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