Sentences with word «supinate»

Using a close grip with supinated hands is easier than using a wider grip in pronation; however, the biceps work more and the back works less with this version.

This happens because the narrow grip forces the biceps into a more supinated position than wider grips (supination is the movement where the hands rotate to a palms - up / forward position).

Lusk et al. (2010) compared the lat pull - down performed with a pronated and supinated hand - grip on latissimus dorsi muscle activity.

Middle trapezius muscle activity seems to be superior during traditional pronated pull ups performed with or without a suspension device, while lower trapezius muscle activity appears to be superior during pronated compared with supinated pull ups.

Rest 10 seconds, and then switch to a medium supinated - grip chin - up and perform as many reps as possible.

Even if you haven't experienced it yet, chances are good that a steady diet of supinated (palms facing you) straight bar chin ups may come back to bite you in the ass... or elbow, eventually.

Performing supinated curls as well as hammer curls will ensure complete activation of the fibers in the long head.

«I also supinate, which means that I start with the dumbbells facing each other at the bottom, but as I bring them up, I start turning my wrists out so that by the time they are at the top, they're in the standard curl position», explains Heath.

They report no difference (54 — 58 % MVC) in middle trapezius muscle activity between pronated and supinated conditions when performed with a load equal to 70 % of 1RM.

Keep your elbows close to your body and your palms supinated.

Rest your upper arm on the pad in front of you while keeping your arms supinated.

Stand up on the bench and grasp the bar with a close, palms - facing - you grip (also known as supinated).

Tip: Alternate between supinated, neutral, and pronated grips for your incline rear delt raises.

There are many variations of the bicep curl, with many exercises including supinating the forearm to more fully target the entire biceps region and build muscle fast.

Complete 5 reps then switch grips so that your right hand is now supinated and your left hand pronated.

• Hands pronated or supinated [try alternate versions], narrow to medium grip (the stronger you are - the wider the grip).

• Do this exercise either via facing the corner with your palms mostly supinated, or facing away with your palms mostly pronated, medium or slightly wider - grip; chin as usual.

This stretch requires the help of a partner or therapist to stretch the muscles which supinate the wrist (turn the hand over).

However, the supinator is also trained indirectly during supinated dumbbell curls.

The biceps supinates the forearm (in the frontal plane).

I went to the podiatrist and he told me that I over supinate and I need orthotics.

Lusk et al. (2010) compared the pronated and supinated lat pull - down exercise with narrow (shoulder width) and wide grips (distance between the 5th fingers in the anatomical position) performed with 70 % of 1RM load.

Comparing the effect of forearm orientation, Youdas et al. (2010) compared the pronated grip pull - up and supinated grip chin - up.

Primarily focusing on your back, these can be done in different ways: seated with cables, the Pendlay method, bent over with barbells or dumbbells, and even changing up your grip with supinated or pronated.

Medium Supinated - Grip Chin - up, 5 x max reps (probably 1 - 4 reps), 3010, rest 120 seconds A-3.

Therefore, the data appears to indicate that medium and narrow grip pronated and supinated pull - downs produce similar muscle activity in the biceps, while the chin - up appears to produce superior muscle activity to the pull - up.

Signorile et al. (2002) also compared the wide grip pronated lat pull - down and reported significantly greater latissimus dorsi muscle activity than both the neutral and supinated conditions.

With a firm grip on the dumbbell, perform pronated, neutral, or supinated curls.

The main two variations are the chin - up (supinated grip) and the neutral pull - up (palms facing each other).

As opposed to that, the inner segment (short head) is more easily activated in a supinated position.

Mixed grip pull ups Using a shoulder - width grip, place one hand in a pronated position and the other in a supinated position.

This frequently overlooked muscle runs underneath the biceps and is visible on the outside of each upper arm and although it serves as a flexor of the elbow joint together with the biceps, it doesn't play a role in supinating the forearm, so moves that involve supinated hand position can't target it adequately.

Grab the bar with a supinated grip at shoulder width and bring your elbows closer to the torso.

The lateral head is best targeted with a supinated (palms up) or neutral (hands facing each other) grip and the medial head with a pronated (palms down) grip — the long head, which assists in shoulder extension, gets maximum activation when the arm is raised during extension exercises.

With this variation you can use a pronated (palms facing down) or supinated (palms facing up) grip — the first one will provide a wider angle and place a stronger emphasis on your lats and rhombs, while the second will provide a greater bicep engagement and allow you to handle more weight.

This variation activates the biceps more than any other pull - up because it uses a supinated (underhand) grip, and your elbows are kept closer to your body.

The supinated grip is also one of the best for activating the latissimus dorsi and upper arms, even if it is the most basic method of them all.

The chin - up, performed with a neutral or supinated grip, is the foundational mass - building exercise for biceps and all of the supportive upper back musculature.

The supinated grip, which is more isolating and restrictive than its counterpart, will allow you to better target your biceps as secondary muscles, while the pronated grip engages more muscle fibers and creates a better midrange stimulus on the back muscles, primarily targeting the lats and anterior delts.

While holding a barbell with a pronated or supinated grip, slightly bend your knees and bring your torso forward by bending at the waist but keep the back straight until it's almost parallel to the floor.

The pronated grip has your palms facing away from you, but you can also use a supinated grip to do chin - ups, which will have your palms facing towards you.

When using a supinated grip, the area on your upper back which has been targeted will be changed and the intensity will also transfer on the biceps brachii.

Perform alternating dumbbell curls in a supinated fashion, meaning that as the dumbbell comes to the top of the curl, you'll rotate your wrist outward.

You can perform this on two ways — either start with a supinated grip (palms facing your body) and the dumbbells placed on your shoulders, then press upwards, or use a pronated grip (palms facing away from your body), then press and twist.