3 Way Bicep Curl To Reduce Elbow Pain | Technique Tuesday
Three-Way Bicep Curl Exercise For Stronger Arms And Elbows
In this video, Hannah from Preferred Physical Therapy demonstrates a three-way bicep curl exercise that can help strengthen the arms and support better elbow function. Instead of showing a plain transcript, this section breaks the video into helpful moments so readers can follow the exercise more easily.
Video Summary
This video shows a three-way bicep curl exercise that targets the biceps, brachioradialis, and brachialis muscles. Hannah explains how each curl variation supports elbow flexion and arm strength. She demonstrates a standard bicep curl, hammer curl, and palm-down curl while reminding viewers to keep the elbow close to the side and move with control.
Key Points Covered
- The exercise focuses on strengthening the arms and elbow-supporting muscles.
- The three-way curl targets the biceps, brachioradialis, and brachialis.
- Each curl should be performed with the elbow pinned close to the side.
- Slow and controlled movement helps improve form and muscle engagement.
- Hannah recommends doing 10 reps of each curl variation for 30 total reps.
Clean Video Breakdown
Hannah introduces herself from Preferred Physical Therapy, where they help people age 40 and above stay active and independent, live free from painkillers, and avoid surgery.
Hannah explains that since the month is focused on the elbow, she is going to show a helpful exercise for strengthening the arms, specifically the biceps.
This exercise is useful because the muscles around the elbow play an important role in bending the arm and supporting daily upper-body movement.
The exercise is called a three-way bicep curl. It is used to strengthen three important areas involved in elbow flexion: the biceps, brachioradialis, and brachialis muscles.
These muscles work together when you bend your elbow, lift objects, or perform everyday tasks that require arm strength.
The first part of the exercise is a normal bicep curl. Hannah explains that the elbow should stay close to the side while curling the weight up toward the shoulder.
The elbow should not drift forward during the movement. Keeping it pinned to the side helps maintain proper form and keeps the focus on the arm muscles.
The second part is the hammer curl. For this variation, Hannah uses a neutral grip with the dumbbell, meaning the palm faces inward during the curl.
She keeps the elbow close to the side, curls the dumbbell up toward the shoulder, and lowers it slowly with control.
The final variation works the brachialis muscle. For this curl, the elbow stays close to the side while the palm faces down.
Hannah explains that it is normal if the wrist and forearm start to turn in slightly. That small movement can happen naturally at the elbow during the exercise.
Hannah recommends doing 10 repetitions of each curl variation, for a total of 30 repetitions. She encourages viewers to try the exercise and pay attention to how their arms feel.
She also invites viewers to contact the clinic, walk in, say hello, or visit the website if they have any questions.
Main Takeaway: The three-way bicep curl is a simple way to strengthen multiple arm muscles that support elbow movement, grip function, and everyday upper-body activity.