Standing Dumbbell Curls
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.
Barbell Bicep Curl
Description
The barbell bicep curl is a great exercise to build up the biceps providing that the movement is executed with strict form. Avoid arching the lower back and throwing the shoulders forward in an effort to create momentum for assistance.
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Execution
- To establish the starting position, stand in anatomical position(palms forward) and where your hands naturally gravitate to is where you should grasp the bar. This is typically around shoulder width with your pinkie finger touching the outer thigh.
- While holding the bar, spread the chest, bend the knees slightly and position your feet shoulder-width apart.
- Exhale and flex the arms until your hands come within 5 inches of your shoulder.
- Inhale and lower the bar back down to starting position in a controlled fashion.
- Repeat until the desired number of repetitions are completed.
Variations
Using a wide grip when performing the barbell bicep curl will effectively recruit the outer long head of the biceps.
Using a narrow grip when performing the barbell bicep curl exercise will effectively recruit the inside short head of the biceps.
Using a curl bar places less stress on the wrist but since the biceps are involved in supination, this method isn’t as effective in training the biceps to their full functional ability.
Performing reverse curls with a straight bar increases the recruitment of the forearm muscles (radiobrachialis & brachialis). However, holding the wrist in pronation (palms down) can be hard on the joint.
Performing reverse curls using a curl bar instead of a straight bar reduces the strain on the wrists while still delivering a great workout to the forearms.
Leaning over a bench while performing the movement is a variation that ensures that each repetition is completed with strict form because it takes away the athletes ability to swing and use momentum.