KAMALU CURLS | The #1 Best Science-Based Biceps Exercise You'll Ever Do (Plus 90° Rule Explained)
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Key Timestamp Links:
1:02 - WHAT the Kamalu Curl is and HOW to do it
1:49 - WHY it's so effective (Bicep Anatomy)
3:24 - How to hit max contraction & max extension positions for muscles using origin & insertion points
5:17 - 90 degree principle explained
7:07 - 90 degree principle applied to the Kamalu Curl
9:15 - Bicep supination explained
11:24 - Bicep supination applied to the Kamalu Curl
12:18 - The Finisher! (with Double Failure principle explained)
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I’m going to go over the absolute single best exercise that exists to work your biceps (and I'm not biased at all! 😜). I call it the Kamalu Curl, and it’s a move that I developed in order to hit the entire range of motion of the biceps - from complete extension to maximum contraction, in one motion, while applying the 90 degree principle to maintain tension throughout the move!
The Kamalu curl is done by starting with your hand gripping the end of the cable, or a single-sided rope or wedge or anything that allows you to position your hand in a hammer grip, and facing away from the cable with your arm extended behind your back at the shoulder. Then, as you start to curl your arm up, you’ll slowly rotate your body until you’re facing the cable for the second half of the curl, and then finish by squeezing the end of your forearm as close to your shoulder as you can get it, with your elbow elevated.
Why is this the single best biceps exercise??
First let’s review the anatomy. While the biceps has two different origination points, both are not where you’d normally expect. We think of the biceps flexing the elbow, so you’d expect them to originate from the humerus, and insert on the radius, thus bending the elbow. However, neither biceps head originates on the humerus. The short head originates from a part of the scapula called the coracoid process.. And the long head originates from a different part of the scapula called the supraglenoid tubercle. They both then insert down on the radius in your forearm. So when they contract, not only do they flex the elbow but they also flex the shoulder.
Why is that important? Well, in weightlifting, it’s important to work muscles in their full range of motion in order to optimize muscle growth, and prevent injury. However, normally you have to do several different types of exercises in order to do that, because it’s very difficult to work muscles from maximum extension all the way to maximum contraction while maintaining constant resistance. In fact, it’s impossible unless you’re able to alter the angle of resistance during the motion. In order to get max contraction on any muscle, you need to get the insertion point as far away as possible from the origination point. So, with the biceps, since they originate on the front of your shoulder and insert down on your forearm, max extension happens when the elbow is completely extended,
Watch the video for more, including how the "90 Degree Principle" is optimized by the Kamalu Curl!
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Credits & Disclaimers:
-Anatomy animations are from the Complete Anatomy app by 3D4Medical
-Michael has not yet finished his medical training and is therefore not yet a licensed physician. The information in this video should not be taken as medical advice
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