Standing Dumbbell Curls
Description
Standing dumbbell curls are so effective because the dumbbells allow for great mobility. The key when performing standing dumbbell curls is to turn your palm from a neutral to supinated position (gradually turn palms up) as you’re flexing your arm. The bicep muscle is involved in supination so turning the palms up as you flex your arm is the most effective method to achieve an optimal contraction. When working with individual dumbbells instead of a single barbell, you have the freedom to train one arm at a time. A great time to do this (perform reps with 1 arm at a time) is once you’ve fatigued while performing simultaneous repetitions. Performing alternating arm curls post-failure allows you to take the muscle fibers to a further extent of exhaustion.
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Execution
- Grasp appropriately weighted dumbbells using a closed grip. Stand with feet shoulder width apart and slightly bend the knees. While standing upright, roll shoulders back and slightly spread the chest. Hands and dumbbells should be in neutral position.
- Exhale, flex at the elbows and gradually supinate hands at around the mid-point of the motion (wrist should begin rotating into a position with palm facing upwards when arm reaches a 90 degree angle).
- Continue motion until hands are fully supinated and approximately 6-8inches from shoulders. Briefly hold the position and flex the biceps.
- Inhale and lower the weights back down using a reverse motion that has you shifting hand position back into neutral at a 90 degree angle.
- Repeat until the desired number of repetitions are completed.
Variations
Performing standing dumbbell curls using the rope attachment and a pulley system is yet another way to perform the exercise. The same principals apply, especially turning the palms upwards during the midpoint of the contraction.
Once fatigue sets in and you are unable to perform anymore duel repetitions, you can perform reps with one arm at a time. This will allow for a longer rest period between repetitions. This technique is a good way to further exhaust the biceps.
Preacher Curls
Description
Due to the angle, the preacher curl exercise is an excellent way to target the biceps - particularly the lower portion of the muscle. When performing the preacher curl exercise, it’s important to keep your back and neck in an upright position and your elbows on the padding. Doing so will prevent injuries to both the spine and the elbows.
Video
The Preacher Curl Exercise Video Is Coming Soon!
Execution
- Grasp the easy-curl bar, sit down and ensure that you don’t round your shoulders or allow your head to protrude forward.
- Exhale and while keeping your triceps in contact with the pad, flex your arms, drawing your palms towards your shoulders.
- Inhale and lower weight down in a controlled motion until your arms reach full extension.
- Repeat until the desired number of repetitions are completed.
Variations
Using dumbbells instead of an easy-curl bar when performing the preacher curl exercise allows you to strengthen one arm at a time. The use of dumbbells also allows you to rotate your palm upwards throughout the contraction - which further enhances the recruitment of the biceps.
Preacher Curl Machine
Description
The preacher curl machine - along with most other machine exercises - is a great way to gain introductory experience to a new movement. The minimal need for stability allows the trainee to place primary emphasis on the muscle contraction rather than performing a complex motor movement.
Video
The Preacher Curl Machine Exercise Video Is Coming Soon!
Execution
- Adjust the machine to the appropriate settings, sit down and place the triceps (upper/rear arm) against the padding on the machine.
- Grasp the handles using your desired grip. Remember, a wide grip stresses the inner region while a narrow grip stresses the outer region of the biceps.
- Exhale, flex at the elbows and curl the handles up towards the shoulder region.
- Inhale, extend at the elbows and lower back down at a controlled speed.
- Repeat until desired number of repetitions are completed.
Variations
Allowing your training partner to apply slight resistance against the handles during the downward (eccentric) phase of the exercise is an effective way to increase the difficulty through variable resistance.
Variable Resistance Curls
Description
By combining variable resistance techniques with an unpredictable movement pattern, the trainee will be able to successfully take the muscle fibers to complete exhaustion. A training partner is necessary to provide additional resistance throughout the downward phase of the movement. To apply the resistance, have your training partner place his/her fingertips on the inside of the barbell and slightly push down as the barbell is lowered.
Since it is well documented that our muscles can handle greater loads as they are lengthened (otherwise known as an eccentric contraction), the additional resistance will make each repetition more challenging.
Execution
- While standing in an upright position with a barbell in hand, spread the chest and mentally prepare to begin the exercise.
- Flex at the elbows and draw the barbell up until the elbows are bent at a 90 degree angle. (Basically to the mid-point of full flexion.)
- Extend the arms and lower back down to starting position.
- Flex at the elbows but this time, take it to full flexion. (Draw the barbell to a position that has the palms approximately 4 inches from the shoulders)
- Extend the arms and lower the barbell until the elbows are bent at a 90 degree angle. (Mid-point of flexion)
- Flex at the elbows once again until full flexion is achieved (barbell at a position that has the palms approximately 4 inches from the shoulders)
- Extend the arms slowly while your training partner applies additional resistance by slightly pressing down on the center of the barbell.
- Repeat until the desired number of repetitions are completed.