Incline Curls
Description
The single arm bench curl can be used as an alternative to the preacher curl if your facility is not equipped with the preacher bench. Performing one arm at a time (which this method forces you to do) prevents one arm from compensating for the other - a common occurrence while performing duel arm movements when strength imbalances exist between the muscles.
Video
The Incline Curls Video Will Be Up Shortly
Execution
- Adjust the bench to the appropriate settings and select an appropriately weighted dumbbell.
- Place your arm over the bench so that the triceps are in contact with the padding of the bench. There should be only a slight bend at the elbow.
- Exhale, flex at the elbow and curl the dumbbell up towards the shoulder.
- Inhale, extend at the elbow and lower the weight back down to starting position at a controlled speed.
- Repeat until the desired number of repetitions are completed.
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.
High Cable Curl
Description
The high cable curl exercise for the biceps are most effective when performed as a finisher. Light weight is typically used and you should focus on feeling the movement and allowing the biceps to get a good stretch. Training the biceps from this elevated angle has also been shown to draw optimal recruitment from the long head of the biceps.
Video
A Video Demonstrating How To Perform The High Cable Curl Exercise Is Coming Soon!
Execution
- Hook a single grip attachment onto the each cable column. Select appropriate weight and slide each column to the top.
- Grasp a cable attachment in each hand with palms facing up. In this position, your arms should be extended and you body should replicate a T position.
- Exhale and flex arms, drawing your hands towards the side of your head. Hold this flexed arm position for 1-2 seconds for an optimal contraction.
- Inhale and at a controlled speed, extend arms back to starting position.
- Repeat until the desired number of repetitions are completed.
EZ Bar Curls
Description
EZ bar curls are 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. Curl bar exercises - in most cases - place less stress on the wrists than the barbell version, which in the case of bicep curls, makes it a much better choice.
Video
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Execution
- Select the appropriate grip. As you’ll see below, your grip width will vary depending on which area of the biceps you wish to target. You’ll most likely want to select a grip width that has your palms just outside your hips while your arms are extended
- 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
You can alter muscle recruitment adjusting your hand position. By taking a narrow grip, you can specifically target the outer head of the biceps.
By using a wider than shoulder-width grip, you can specifically target the inner head of the biceps.