Workouts

Bicep Curls

What is a Bicep curl?

A Bicep curl is a term used for lifting of a weight in a curling motion towards the shoulder.

The full name of the Bicep is the Bicep Brachili, this makes up both the short head and long head muscles within the upper arm associated to the bicep.

Dumbbell & Barbell Curls:

Dumbbell Curls, in the conventional form mainly target the Bicep Brachili, but also works the Anterior Deltioin (Shoulder) and the Brachioradialis (Forearm)  as a secondary muscle groups.

Bicep Curl Variations.

Although there are multiple sub variations within Bicep curls, the main variations are Hammer Curls and conventional Bicep Curls. the main difference is the Hammer Curl will also use muscle fibers within the forearm, stimulating new long head growth, while the Bicep Curl will stimulate  the peak and short arm fibers, and when stressed will build new growth in a more defined area.

Sub Variations of Bicep Curls

Isolation Curl – Standing leaning over, use one hand at a time to curl up the Dumbbell towards the shoulder twisting wrist outwards when coming to the peak of the exercise. Lower Dumbbells back to the starting position and continue for desired rep range

Standing Curls – Starting in a standing position with a Dumbbell in each hand in the upright position, slowly curl up the Dumbbell, twisting outwards until fully contracted at the peak. Lower Dumbbells back to the starting position and continue for desired rep range

Seated Curls – Starting in a Seated position with a Dumbbell in each hand in the upright position, slowly curl up the Dumbbell, twisting outwards until fully contracted at the peak. Lower Dumbbells back to the starting position and continue for desired rep range

Preacher Curl – Using a preacher bench, Sit in the position so your chest is against the pad grab the preacher bar with palms facing upwards. Keep arms at shoulder length apart and slowly raise the bar, squeezing at the peak of movement. Slowly lower to starting position and continue for desired rep range.

EZ Bar Curls – Start in a standing position, gripping the EZ-bar at a wide grip, Slowly curl the bar up, only using the bicep to do the work. Squeeze at the peak of exercise and slowly lower to starting position and continue for desired rep range.

Wide Grip Barbell Curls – Start in a standing position, gripping the Barbell with a grip shoulder distance apart, Slowly curl the bar up, only using the bicep to do the work. Squeeze at the peak of exercise and slowly lower to starting position and continue for desired rep range.

Narrow Grip Barbell Curls– Start in a standing position, gripping the Barbell with a grip a few inches apart, slowly curl the bar up, only using the bicep to do the work. Squeeze at the peak of exercise and slowly lower to starting position and continue for desired rep range.

Cable Curls – Stand up with your torso upright while holding a cable curl bar that is attached to a low pulley. Grab the cable bar at shoulder width and keep the elbows close to the torso. The palm of your hands should be facing up. Slowly curl the bar up, only using the bicep to do the work. Squeeze at the peak of exercise and slowly lower to starting position and continue for desired rep range.

Bicep Curl Accessories

For beginners, we suggest using a Bicep Isolator, Biceps Isolator enforces correct positioning during biceps work, as it is specially designed to keep your upper arms stationary and at an angle while you do standing curls and other biceps work, to make certain the user sustains the most efficient training methods.

The Bicep Isolators can be picked up on Amazon and other outlets, ranging in price from budget brands at below £10, to high-end retailed at £50+

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