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  • Writer's pictureAndray Voronov

The Power of Bicep Curls with Supinated Grip for CrossFit Elbow Strength and Health

osteopath talks about bicepcurls for crossfit

Hello, fellow health enthusiasts! I'm Dr Andray Voronov of Gravity Osteopathy, your friendly neighbourhood osteopath in Narre Warren, and today I'll be sharing my thoughts on an often overlooked yet incredibly important movement for CrossFit athletes: bicep curls with a supinated grip. Now, I know what you're thinking—bicep curls, really? But trust me, this simple exercise can make a world of difference to your elbow strength and health, especially for those of us living in the suburbs of Hallam, Berwick, Cranbourne, Clyde, Clyde North, and Endeavour Hills.

Introduction: The Pronated Grip Problem in CrossFit

CrossFit is a fantastic way to get fit, strong, and agile, but it's not without its drawbacks. One such issue is the prevalence of movements that rely on a pronated grip—think pull-ups, deadlifts, and snatches. While these exercises undoubtedly build strength, they can also lead to imbalances and potential injuries around the elbow joint. That's where bicep curls with a supinated grip come in.

The Supinated Solution: Why Bicep Curls Matter

Bicep curls with a supinated grip (i.e., palms facing up) are crucial for balanced elbow strength and health. This movement targets the biceps brachii and the brachioradialis, two muscles that are often neglected in CrossFit workouts. Strengthening these muscles can help prevent elbow injuries and promote overall joint health.

Movement Nutrition for CrossFit Athletes

As an osteopath, I'm a big believer in "movement nutrition"—the idea that our bodies need a diverse range of movements to stay healthy and functioning optimally. Just as we need a variety of nutrients from our diet, we also need a variety of movements from our exercise routines. And, as the saying goes, variety is the spice of life!

Here are some tips to help you incorporate bicep curls with a supinated grip into your routine and promote movement nutrition:

  1. Mix it up: Alternate between pronated and supinated grips for your upper body exercises. For example, try doing a few sets of supinated-grip bicep curls after your pull-up sets to balance out the muscle activation.

  2. Don't neglect isolation exercises: While CrossFit is known for its compound movements, isolation exercises like bicep curls can help address muscle imbalances and improve joint health.

  3. Lighten the load: You don't need to lift heavy weights to benefit from bicep curls. In fact, using lighter weights with higher repetitions can be more effective in promoting joint health and preventing injuries.

Daily Lifestyle Habits for Health and Wellbeing

In addition to incorporating supinated-grip bicep curls into your CrossFit routine, there are several daily habits you can adopt to promote overall health and wellbeing:

  1. Move more: Aim to move your body in different ways throughout the day. Whether it's taking a walk around Berwick or stretching at your desk, every little bit counts!

  2. Hydrate: Drinking water is essential for joint health, so make sure you're staying well-hydrated throughout the day.

  3. Prioritise sleep: Good-quality sleep is vital for recovery and injury prevention. Aim for 7-9 hours of sleep each night and try to establish a consistent bedtime routine.

  4. Manage stress: Chronic stress can have a negative impact on your health and well-being. Consider incorporating stress management techniques such as meditation, yoga, or deep breathing exercises into your daily routine.

The Power of Community in Health and Wellbeing

Living in the suburbs of Narre Warren, Hallam, Berwick, Cranbourne, Clyde, Clyde North, and Endeavour Hills, we're fortunate to have a supportive community around us. Embrace the power of connection by seeking out like-minded individuals who share your passion for health and wellbeing. Join a local CrossFit box, attend a yoga class, or simply go for a group walk to make friends, learn from one another, and keep each other accountable.


In conclusion, incorporating bicep curls with a supinated grip into your CrossFit routine is a simple yet effective way to improve elbow strength and health. By embracing the concept of movement nutrition and adopting daily lifestyle habits that promote overall wellbeing, you can help to prevent injuries and maximise your performance in the gym.

So, the next time you're doing a CrossFit workout, don't forget about the humble bicep curl. Your elbows will thank you!


Q: How often should I perform bicep curls with a supinated grip?

A: Aim to include bicep curls in your routine 2-3 times per week, using lighter weights and higher repetitions to maximise joint health benefits.

Q: Can I do bicep curls with a resistance band instead of dumbbells?

A: Absolutely! Resistance bands are a versatile and effective alternative to dumbbells, and they're perfect for targeting the biceps and brachioradialis muscles.

Q: What other exercises can help improve elbow strength and health?

A: In addition to bicep curls, consider incorporating hammer curls, tricep pushdowns, and wrist curls into your routine to strengthen the muscles surrounding the elbow joint.

Q: I'm experiencing elbow pain during my workouts. What should I do?

A: If you're experiencing pain, it's important to consult a healthcare professional like an osteopath, physiotherapist, or sports medicine doctor. They can help identify the cause of your pain and recommend appropriate treatment and exercises to promote healing.

Ready to take control of your elbow health and overall wellbeing? Get in touch with us at Gravity Osteopathy in Narre Warren, where we're dedicated to helping you move better and live healthier. Whether you're a seasoned CrossFit athlete or just starting your fitness journey, our team of experienced osteopaths is here to support you every step of the way. Book an appointment today and let's work together to create a personalised plan for optimal movement nutrition and wellbeing!

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