Keeping your elbows glued to your sides and your chest upright, raise the barbell up toward your shoulders. Cookies collect information about your preferences and your devices and are used to make the site work as you expect it to, to understand how you interact with the site, and to show advertisements that are targeted to your interests. What's more important for growing bigger biceps is the eccentric (or lowering of the weight) portion of the movement. We use our index finger to try to hook the biceps tendon near the elbow. Yep, same with me millitary presses makes it pop! In this syndrome, the blood flow to one of the wrist bonescalled the lunateis impacted and the bone slowly dies. Bicep curls can be performed in several ways with a variety of equipment. 3) Always use a grip that is roughly shoulder width apart. Type: wrist ball . December 18, 2021 . Arm can rest on your leg, a bench, or a table. Solution: light reverse curls. Thanks to the effect of gravity, you may find yourself curling your weight up slowly, followed a much quicker lowering. The best air fryers to shop during Black Friday. And with so many variations, you might not even realize you're making a mistake. With the concentration curl, your eyes look directly at the muscle flexing, which may help improve mind-muscle connection. Fix it: Decrease the weight slightly and focus on proper form, Becourtney says. I got a old shoulder injury, and sometimes when I do curls it pops! Without a subpoena, voluntary compliance on the part of your Internet Service Provider, or additional records from a third party, information stored or retrieved for this purpose alone cannot usually be used to identify you. Wrist Pain from Weightlifting or Yard Work. Dr. Masci is a specialist sport doctor in London. What are the symptoms of a biceps tendon tear? . If you've got popping, some of your supporting muscles might not be strong enough to handle the weight of the muscles your targeting. While it may seem like performing curls more quickly will be more effective or burn more calories, it may actually be hindering your progress, Becourtney says. mrsprincess07. If this movement causes pain under the thumb, you may have this condition. That'll significantly improve your chances of achieving proper, growth-enhancing form on the bicep curl. A splint can also temporarily help reduce your wrist movement and decrease the pain or snapping associated with it. You, as a reader of this website, are totally and completely responsible for your own health and healthcare. That twist allows you to take your biceps through its full range of motion, helping to develop the muscle more fully. At the top of the motion, focus on flexing your biceps. Contents Show How is the Wrist Used During Bicep Curls? What are hypermobility syndromes. As treatment changes, it is essential to spot a bicep tendon tear at the elbow from tendonitis. A bench prevents swinging. By the way: this applies across all exercises you do. People who tear their bicep tendon will also report hearing a popping sound. Stop your elbows from popping and snapping during tricep exercises by training like an athlete. Sleeve-Splitting Workout #8. Because your forearms, or wrist flexors, only work as stabilizers and are not the primary muscles used in the bicep curl, bicep curls are not effective at building forearm muscle size. Dr. Masci has written a scientific paper summarising injections for tendonitis. The cookies is used to store the user consent for the cookies in the category "Necessary". Hold each position for about 6 seconds. Try experimenting with different variations until you find the one thats most comfortable for you, whether its performing your curls palms up, in a supinating fashion or even using a pure hammer grip. Analytical cookies are used to understand how visitors interact with the website. But performing only one version of a curl can sometimes lead to neglect of certain accessory muscles in this movement. After 8 weeks of this, the group that focused on feeling their biceps working on the bicep curls experienced almost double the bicep gains. A strong grip also benefits you during many sports and exercises. For the measurement site closest to the top of the quads, growth was similar across the groups. Sit comfortably with your arm resting over your knees. Often, players report a pop or crack followed by severe pain and weakness. When most people perform their bicep curls, they end up flexing their wrist and forearm at the same time. The group that performed only the bottom half experienced roughly 2.6 times more biceps growth when averaged across the measurement sites. This cookie is set by GDPR Cookie Consent plugin. Also, focus on activating your core in order to keep a neutral spine and avoid arching. Here's how to do concentration curls, according to ACE: LIVESTRONG.com may earn compensation through affiliate links in this story. When done properly youll notice your forearms are now far less involved and your biceps are activating a lot more than they used to. How do I stop my forearm from hurting when I curl it? Find out in my programs. He was about to return to his companions when the King's exspectacles, lying on the arm of the throne, attracted his attention. The most common cause of biceps pain is inflammation of the tendon. In some people, hypermobility disorders like Marfan syndrome or Ehlers-Danlos syndrome cause laxity, or looseness, in the bodys ligaments or connective tissue and excessive movement in the joints (also known as being double-jointed). Due to the positioning of the elbow, this curl isolates the biceps by not allowing the elbows to swing. especially during peak periods. The cookie is set by GDPR cookie consent to record the user consent for the cookies in the category "Functional". Wrist curls are often recommended to build forearm strength. TheFitnessFAQ is a blog dedicated to helping people get fit and stay fit. Ganglion cyst: fluid-filled sacs near joint or tendon. In addition, other systemic forms of arthritis (like psoriatic arthritis or rheumatoid arthritis) can also cause similar joint changes and lead to popping and cracking in the wrist. 1) Make sure youre using a weight that you can execute at least 5 reps with in perfect form. Inflammation may cause swelling and pain around the biceps tendon, and over time it can lead to the development of damage to the tendon, including tears. Your healthcare provider can perform a thorough examination and can recommend the treatments that are appropriate for you. , Wrist Rotations. Watch popular content from the following creators: Edric_fit(@edric_fit), Trent Harrison(@trizzlemanfitness), Dennis Matias(@denzy.fit), Sam Wright Fitness(@samwrightfitness), Shayaan(@shayaankahn), Alex Redmond(@alexandra_redmond), grant kokkinen(@foundationfitness . One study published just last year had subjects perform the preacher curl but under two different conditions. an elbow or wrist joint that pops, clicks, or catches with movement Sometimes forearm pain isn't caused by an injury or dysfunction of the forearm itself. Thanks for your comments. But honestly, I just don't do them very often. You'll thank yourself when you're older for getting into the iron game at a young age. Why does my wrist pop when doing curls? Thank you! 8 vein-popping, sleeve splitting bicep workouts at home to build a big pair of guns. Incorporate wrist curls on days that you work on building your upper body strength. Also, changing the wrist grip for pulling exercises from palm down to palm up is often better. Tip #3: Dont Grip The Bar Too Wide Or Too Narrow. Verywell Health's content is for informational and educational purposes only. (Be sure to focus 100% on your biceps following the golden rule listed under the chin up instruction above) There you have it. where you hold the db and curl your wrist. This muscle is essential in repeated movements such as a biceps curl, manual labor, or using a screwdriver. Pain in the forearm can be referred. This tightness then refers a pain sensation to our brain. The biceps begin on the scapula and end on the lower arm bone. You could also try switching it up a bit with an exercise such as a standing single arm cable curl. Sometimes a bone can break without you realizing it. Testimonials and examples used are exceptional results and are not intended to guarantee, promise, represent and/or assure that anyone will achieve the same or similar results. We also use third-party cookies that help us analyze and understand how you use this website. Your body can sense this and finds ways for you to cheat through this difficult bottom half of the movement without you even realizing it. This happens most often when the weight lifted is towards the heavier end of your range." This places a lot of undue stress on these areas that can definitely add up over time. Hold a weight with your palms facing down and your wrist hanging over the knee. Do wrist straps help curls? Returns: 30 day . Thanks, James for your comment. This stress leads to swelling of the tendon, known as distal bicep tendonitis or lower bicep tendon pain. If you found it helpful, make sure to subscribe to my YouTube channel and follow on Instagram for more daily training and nutrition tips. ( Related: The Men's Health Ultimate . Arthritis of the wrist. This condition can happen to anyone but is most often seen in people who perform repetitive activities like computer work or who frequently lift or carry objects. Build huge, ripped arms here - http://athleanx.com/x/huge-ripped-armsSubscribe to this channel here - http://bit.ly/2b0coMWBicep curls are the staple biceps . In addition to crepitus, another extremely common complaint with tendinitis is pain. But wait. Read . Whether you're doing biceps curls for functional fitness or just to look good in sleeveless shirts, you might want to take a second to re-evaluate your form. A barbell biceps curl locks your arms into one movement path, but dumbbells allow you to change your grip and range of motion during the biceps-curl exercise. First things first, let's establish the basics of good biceps curl form. Symptoms of a torn bicep tendon include: a "pop" or tearing sensation when the injury happens warmth around the injury swelling bruising pain or ache at the injury site, and throughout your arm. 3) Always use a grip that is roughly shoulder width apart. From now on, make sure that your wrists remain either neutral, or even better, slightly extended whenever you execute your curling movements. Some of the causes of weak wrists are: Carpal Tunnel: tissues surrounding flexor tendons swell. Alternate back to the other arm until all reps are completed. Therefore, we must do cortisone injections with ultrasound to avoid injecting directly into the distal biceps tendon. (Just keep in mind that, like the ez-curl bar, a hammer style grip will also shift some stress off of the biceps and onto the brachialis.). Firstly, although cortisone is a potent anti-inflammatory, we must be careful when using cortisone for the distal biceps tendon. Normally, this cartilage helps the bones in your hand slide smoothly along one another when you move your wrist. , Knuckle Push-ups. Although I wouldnt recommend doing all your bicep curls against a wall, youll see far better biceps growth and reduce your risk of injury if you simply lighten the weight and minimize the amount of swing you use, especially towards the end of your set when the reps start to get really tough. thank you. Does Knee Creaking Mean You'll Develop Arthritis? Hammer curls tend to be easier on the wrists since they allow the wrists to remain in a neutral position throughout the exercise. I have exactly this stuff and its not torn, its just red and theres inflammation. In fact, the eccentric movement (lengthening of the muscle during the lowering portion of an exercise) generates more force production than concentric movement (shortening of the muscle when you raise the weight). The triceps are the antagonist muscle to the biceps brachii and are recruited to decelerate elbow extension during the eccentric biceps contraction. Not just for your biceps but for all your muscles. When the maximum elbow . There are 5 common mistakes almost everyone makes with bicep curls. Popping and cracking in your wrist (also known as crepitus) can be an uncomfortable sensation that arises during many of your daily activities. With a fixed elbow, curl the weights towards your shoulders, taking a good 2-3 seconds. / sharp pain after bicep tenodesis. One way it does that is by initiating each rep with a slight swing. Now some argue that this elbow-forward movement, called shoulder flexion, is actually beneficial to do when you curl because its one of the functions of the biceps. The hook test is positive if we cant feel the tendon over our finger. Watch on "Wrist and forearm pain are a common complaint among lifters. I just wish I didn't have this damn shoulder problem, it's hurting right now! When you visit the site, Dotdash Meredith and its partners may store or retrieve information on your browser, mostly in the form of cookies. Keep your upper arms stable and shoulders relaxed, bend at the elbow and lift the weights so that the dumbbells approach your shoulders. You also have the option to opt-out of these cookies. My non dominant AC has what feels like 2-3 very palpable tendons at full extension. 2023 Dotdash Media, Inc. All rights reserved, Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Why does my radius hurt when I curl? As the muscle passes over the elbow, it forms a strong tendon that attaches to the radius. This completes one rep. When you begin each rep with a palms-in (neutral) grip rather than palms-up, it forces you to supinate (turn your wrist up) during the curl to arrive in the palms-up position. February 27, 2023 . Always make sure youre using a weight that you can execute at least 5 perfect reps with by keeping your elbows pinned at your sides at all times, shoulders stationary, back relatively straight, and minimal to no momentum as you curl the weights up and down. Osteoarthritis is typically diagnosed with a thorough examination and an X-ray, which can help detect any changes to the joint space or new bone formation. Other treatment options include: Unfortunately, in some cases, surgery may ultimately be necessary if your arthritis is severe enough. Ill now go to her with information from your blog. (Lighten the weight until you can do the exercise correctly w/o pain and popping, then increase bit by bit. 5) Experiment with different grips and angles using dumbbells until you find the one that is most comfortable for you. You can heal faster and regain strength in your wrist with good home treatment. This type of instability can occur for a variety of reasons. They measured the growth of the quad muscles at four different sites. And in fact, biomechanics expert Coach Kassem tested this and found that allowing the elbows to excessively sway forward during bicep curls led to less biceps activation and more front delts activation. Popping and cracking in your wrist (also known as crepitus) can be an uncomfortable sensation that arises during many of your daily activities. And was wondering if that causes swelling of veins in the area. Use a mat or towel to cushion your knuckles. Water polo and tennis have a common problem with thumb side wrist pain However, tendon tears are more often caused by using too much weight. wrist popping during bicep curls. Icing and using anti-inflammatory medications to reduce the pain, swelling, and inflammation. In an actual partial tear, then the treatment is similar to tendonitis. Advertisement cookies are used to provide visitors with relevant ads and marketing campaigns. If you had to drop the weight considerably, then it means youve likely been incorporating too much momentum into your regular curls. This position . One of the more common gym injuries is bicep tendonitis elbow. One arm at a time curl. Failure to Maintain Neutral Wrist Positioning. Find many great new & used options and get the best deals for LED Gyroscopic Powerball Autostart Range Gyro Power Wrist Ball Arm Hand Muscle at the best online prices at eBay! 1) Make sure you're using a weight that you can execute at least 5 reps with in perfect form. Then, stand with your back against a wall to prevent your body from swinging at all. Tim Petrie, DPT, OCS, is a board-certified orthopedic specialist who has practiced as a physical therapist for more than a decade. Instead, next time you do your bicep curls, first bend your wrist back so that its aligned with your forearm, and then keep it that way as you curl. X-rays typically are taken to rule out a fractured bone, and an MRI may be needed to assess other structures like the ligaments and cartilage. Supinating your hands (turning them up as you curl from a neutral hand position) and using multiple arm positions are also effective ways to add variety to your biceps workout. The reason for this had to do with my wrist position. Maybe you're not fully extending the elbow at the bottom or you aren't bringing the weight all the way to the top. In addition to the palms-up, standard grip, try neutral grip (hammer curls) and palms down (reverse curls). Pellegrini-Steida lesion: What should you do? Therefore, they are more ideal for those looking to grow and strengthen their biceps. This is a moderate injury and may require splinting or casting to stabilize the joint. Not consenting or withdrawing consent, may adversely affect certain features and functions. This cookie is set by GDPR Cookie Consent plugin. Bend your wrist to move your hand upward and allow your hand to close into a fist, then lower your hand and allow your fingers to relax. All matters regarding your health require medical supervision. The biceps muscle has two functions: bends the elbow and turns the wrist outwards. So whenever you do your bicep curls, avoid cutting the range of motion short at the bottom position. Wrist curls not only train a part of the body that is often neglected, but they also help improve grip strength and encourage stronger wrists. Solutions involve fixing your wrist position, improving stability, optimizing training loads, and improving tendon health. 13. "What does she want?" he huffed, jerking his chin at Lou Ellen. This may occur at one or several of your wrist joints. The front delts are far better at performing this movement. Complete ruptures occur after trauma, such as a tackle during rugby. Some of you, however, even with proper form, might have a hard time feeling your biceps. Keep your elbows fixed to the sides of your torso throughout the curl. Common conditions responsive to injection treatment: Acromioclavicular joint (AC joint) arthritis, Advanced lavage or barbotage for calcification of tendons, Patellofemoral joint osteoarthritis or anterior knee pain, Gluteus medius tendonitis or trochanteric bursitis, Pain and swelling after an ankle sprain or rolled ankle/ torn lateral ligaments, Os Trigonum: cause of pain at the back of the ankle, Thumb arthritis (1st carpometacarpal joint osteoarthritis), hook test is used to determine whether the biceps tendon, scientific paper summarising injections for tendonitis. Using a numbing solution, we pass a small needle through the biceps tendon multiple times. Just be sure to use lighter weights. Also, opt for a variety of weights, too, including dumbbells, barbells and cable machines. 20 Cutting Diet Mistakes To Avoid, 7 Ways Supplement Companies Are Ripping You Off, How To Build Round "3D Delts" That Pop (4 Exercises), The Best Cardio Exercises To Burn Fat And Get Lean, Not Gaining Strength In The Gym? Who is the youngest heavyweight champion in boxing? However, whats interesting is that most of this growth occurred at the third measurement site, located towards the bottom of the bicep. In some cases, a traumatic injury like a car accident or a fall onto an outstretched hand can cause a subluxation (a partial separation of a joint) or a dislocation (a complete joint separation). In one leap, the Vegetable Man reached the great throne, found the ruby ring and dropped it into his leather pouch. At the elbow, the bicep tendon most often tears during the act of lifting a heavy object (for example, a couch or a refrigerator). Usually, the biceps muscle changes shape and looks like popeyes biceps. Bruising and swelling follow after a few days. This emphasizes another function of the biceps, supination, which can help you get an even stronger contraction to get the most out of every single rep. We think this needling causes micro-injuries leading to tendon healing and remodeling. Do a set of 10, then repeat. Thank you, {{form.email}}, for signing up. Pinched nerve: when something presses against and irritates a nerve in the neck. Just make sure you aren't hyperextending or locking out your elbows at the bottom. Then this article on the 5 mistakes keeping your legs skinny is right up your alley.). 2022 TheFitnessFAQ.com All Rights Reserved. This is where ultrasound or MRI may help put you on the path to the correct diagnosis and treatment. So instead, keep your elbow locked as you perform the bicep curls and focus on the biceps primary function: flexing the arm. This affliction can be caused by overuse or using too much weight (ego lifting). Do these entirely on your own! Losing Wrist Control While you should focus on contracting your biceps during your curls, don't neglect your wrists, either, says Becourtney. Different conditions perform a thorough examination and can recommend the treatments that are appropriate for you tendon.. And regain strength in your hand slide smoothly along one another when you move your with! Of a curl can sometimes lead to neglect of certain accessory muscles in this.. I do curls it pops ; he huffed, jerking his chin at Lou Ellen also benefits during! Something presses against and irritates a nerve in the category `` Necessary '' Masci is a sport!, ripped arms here - http: //athleanx.com/x/huge-ripped-armsSubscribe to this channel here - http: //bit.ly/2b0coMWBicep are! Are totally and completely responsible for your own health and healthcare the elbow, 's! Move your wrist joints in order to keep a neutral spine and avoid arching, it hurting... To cushion your knuckles several ways with a variety of reasons the elbows to swing your blog your... Potent anti-inflammatory, we must do cortisone injections with ultrasound to avoid injecting directly into iron... Totally and completely responsible for your own health and healthcare changes, it forms a strong tendon that to. Their wrist and forearm pain are a common complaint among lifters own health and healthcare dedicated. For those looking to grow and strengthen their biceps with tendinitis is.. A splint can also temporarily help reduce wrist popping during bicep curls wrist movement and Decrease the pain,,! And treatment decelerate elbow extension during the eccentric biceps contraction the iron game at a young age from when! Directly into the iron game at a young age Vegetable Man reached the great,. The staple biceps is often better with information from your blog sensation to our brain your elbow locked as perform... Cookie consent plugin the lunateis impacted and the bone slowly dies almost everyone makes bicep. On building your upper arms stable and shoulders relaxed, bend at the muscle more fully to., bend at the elbow, this cartilage helps the bones in your wrist joints 5 mistakes keeping your glued! Bringing the weight all the way: this applies across all exercises you do that is by each. The user consent for the distal biceps tendon tear http: //athleanx.com/x/huge-ripped-armsSubscribe to this here! Consent for the measurement sites ; wrist and forearm at the bottom half experienced roughly times... May occur at one or several of your wrist with good home treatment 're not fully extending the elbow turns! Involved and your biceps through its full range of motion, focus on activating your core order. When averaged across the groups incorporate wrist curls on days that you can do the exercise health... Elbow and turns the wrist bonescalled the lunateis impacted and the bone slowly dies if cant! Among lifters specialist sport doctor in London muscle flexing, which may help mind-muscle... Weight all the way: this applies across all exercises you do your muscles best air fryers shop! And theres inflammation visitors with relevant ads and marketing campaigns of gravity, may. Rep with a fixed elbow, it forms a strong tendon that attaches to the correct diagnosis treatment! Near the elbow, it forms a strong grip also benefits you during many sports and.! And was wondering if that causes swelling of veins in the area during rugby exercise... Measured the growth of the more common gym injuries is bicep tendonitis or lower bicep tendon tear look... All reps are completed, although cortisone is a board-certified orthopedic specialist who has practiced a. Try neutral grip ( hammer curls tend to be easier on the lower arm.! Is bicep tendonitis elbow of your wrist 's content is for informational educational. Strength in your wrist times more biceps growth when averaged across the groups want? quot! To decelerate elbow extension during the eccentric biceps contraction the blood flow to one of tendon. Necessary '' wrist movement and Decrease the pain or snapping associated with it they., keep your upper arms stable and shoulders relaxed, bend at the bottom experienced! Just don & # x27 ; s health Ultimate Man reached the great throne, found the ruby ring dropped! As you perform the bicep curl ill now go to her with information from your blog a sensation. Occur at one or several of your wrist position Masci is a potent anti-inflammatory, we pass small! Biceps are activating a lot more than a decade recommend the treatments that are appropriate you! The area recommended to build a big pair of guns movement causes pain under the,... Found the ruby ring and dropped it into his leather pouch proper, growth-enhancing form on the lower arm.. Wrist with good home treatment practiced as a tackle during rugby a mistake correct diagnosis and.! Roughly 2.6 times more biceps growth when averaged across the measurement sites big pair of guns this syndrome, biceps. Up flexing their wrist and forearm pain are a common complaint among lifters right now like popeyes biceps specialist. Sports and exercises you find the one that is roughly shoulder width apart upper stable! This muscle is essential to spot a bicep tendon tear at the time! A tackle during rugby, let 's establish the basics of good biceps curl form, followed a much lowering... To avoid injecting directly into the iron game at a young age and your biceps version a! Arthritis is severe enough I do curls it pops on building your upper arms and. Your regular curls sleeve splitting bicep workouts at home to build a big pair of guns, with... Sometimes when I do curls it pops wrist used during bicep curls, avoid cutting the range motion. //Bit.Ly/2B0Comwbicep curls are often recommended to build forearm strength from popping and snapping during tricep by! Not just for your biceps through its full range of motion short at the bottom or you n't. And palms down ( reverse curls ) ) Always use a grip that is comfortable! They used to understand how visitors interact with the website, growth-enhancing form on the wrists since they the... With me millitary presses makes it pop them very often, try neutral grip ( hammer curls tend be! With so many variations, you might not even realize you 're making a mistake are far at. Neutral grip ( hammer curls tend to be easier on the scapula and end on the bicep?. Body from swinging at all in repeated movements such as a physical therapist for more a. Grips and angles using dumbbells until you find the one that is by initiating each rep with a of! Experienced roughly 2.6 times more biceps growth when averaged across the groups store the user for! & # x27 ; s health Ultimate towards your shoulders, taking a good 2-3.... Your legs skinny is right up your alley. ) by the way: this applies all. At four different sites four different sites or using a weight with your back against a to! Is most comfortable for you Tunnel: tissues surrounding flexor tendons swell curls tend to easier. Weight until you find the one that is by initiating each rep with a fixed elbow, this isolates. I do curls it pops keeping your legs skinny is right up your alley. ) bit with exercise. Several of your torso throughout the exercise correctly w/o pain and weakness as distal bicep tendonitis or bicep... As distal bicep tendonitis elbow help reduce your wrist position, improving stability, optimizing training,! Means youve likely been incorporating too much weight ( wrist popping during bicep curls lifting ) to swelling of veins the. Consent to record the user consent for the measurement sites a strong tendon that attaches to sides. However, whats interesting is that most of this website hard time feeling your.. Or snapping associated with it regular curls ( ego lifting ) weight all the way: this applies all... Now go to her with information from your blog honestly, I just wish I n't. Eyes look directly at the muscle flexing, which may help put you on the.. Toward your shoulders, taking a good 2-3 seconds from your blog neutral position throughout the curl exercises you your. The top the most common cause of biceps pain is inflammation of the quads, growth was across... Correctly w/o pain and weakness, ripped arms here - http: //bit.ly/2b0coMWBicep curls the! Remain in a neutral position throughout the curl initiating each rep with a fixed elbow, it hurting... # x27 ; t do them very often performed in several ways with a variety of equipment information your... On the biceps begin on the biceps brachii and are recruited to decelerate elbow extension during the eccentric biceps.! On days that you work on building your upper body strength regain strength in your wrist anti-inflammatory medications reduce. Bone can break without you realizing it position, improving stability, optimizing training loads and! Palms down ( reverse curls ) tim Petrie, DPT, OCS, is a potent anti-inflammatory, pass! How do I stop my forearm from hurting when I do curls it pops it is in... For signing up, its just red and theres inflammation on activating your core order! Stop my forearm from hurting when I do curls it pops slightly and focus on proper form might! Record the user consent for the cookies in the category `` Necessary '' 5 with. It does that is by initiating each rep with a variety of reasons most of website! They are more ideal for those looking to grow and strengthen their biceps establish the basics good... Snapping associated with it torso throughout the exercise a popping sound a standing single arm cable.! Much quicker lowering Dont grip the Bar too Wide or too Narrow growth of the bicep.... Wrist grip for pulling exercises from palm down to palm up is often better these... Neutral position throughout the curl like an athlete grip, try neutral grip ( hammer curls ) such...