Biceps twisting for hands

, medical expert
Last reviewed: 23.04.2024

All iLive content is medically reviewed or fact checked to ensure as much factual accuracy as possible.

We have strict sourcing guidelines and only link to reputable media sites, academic research institutions and, whenever possible, medically peer reviewed studies. Note that the numbers in parentheses ([1], [2], etc.) are clickable links to these studies.

If you feel that any of our content is inaccurate, out-of-date, or otherwise questionable, please select it and press Ctrl + Enter.

Biceps twisting for hands

You will need:




  • Initial position

Standing position, feet shoulder width apart. Take the barbell from below, the neck should rest on your hips. Hands should be at a distance of 45 cm from each other.

PLEASE NOTE: When lifting the bar, do not swing it. This can be prevented if you stand against the wall.

  • Basic movement

Slowly lift the neck to the chest, bending arms in the elbows, but with the shoulder part of the hands should remain stationary.

PLEASE NOTE: While lifting the bar up, press the shoulder portion of the hands against the ribs. So you will increase the load on the biceps.

  • Final position

Lock in the upper position, then lower the rod to its original position.

IMPORTANT: The crossbar must move along the same trajectory of the semicircle up and down.


You are reporting a typo in the following text:
Simply click the "Send typo report" button to complete the report. You can also include a comment.