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.
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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
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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.
Incline Bench Hanging Curls
Description
One of the main detriments to the effectiveness of bicep training is the tendency people have to swing the body and use momentum to assist during movement execution. The incline bench hanging curl was designed with this in mind and forces you to perform each repetition with strict and proper form.
Execution
- Select an appropriately weighted barbell and place it behind the incline bench you intend to work with.
- Position the incline bench to a 35-45 degree angle.
- Lie in a reverse position against the bench with the stomach against the padding.
- Extend arms and have your training partner pass you the barbell.
- Exhale and flex at the elbows to draw the weight up towards your chin. Briefly hold this position.
- Inhale and extend at the elbows to lower the barbell back down to starting position.
- Repeat until the desired number of repetitions are completed.
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.
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.
Preacher Curls With Rope
Description
Since preacher curls prevent swinging and force you to use strict form, they are a great way to isolate the biceps. The only problem associated with the typical version is that during the finishing point of the movement (as the arms are fully flexed), the biceps are somewhat alleviated from the tension. This is where the rope version comes into play. By using a rope attached to a cable column (seated rope curls), tension is placed upon the biceps throughout the entire stage of the movement. Using a rope also allows you to rotate the palms upwards throughout the contraction. This movement, which is termed as supination, is very effective when it comes to maximizing bicep recruitment.
Execution
- Slide the cable column to the very bottom, attach the rope attachment and position the preacher bench towards the column.
- While seated on preacher bench, have your spotter pass you the rope. Grasp the rope using a neutral grip and rest triceps atop the padding.
- Exhale and flex your arms drawing your hands towards your shoulders. Keep in mind that the hands should be rotated upwards throughout the contraction.
- Inhale and at a controlled speed, allow arms to extend back to starting position. There should be only a very slight bend at the elbows at this position.
- 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
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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.
Concentration Curls
Description
Performing dumbbell concentration curls has shown to be an excellent way to target the upper portion of the biceps. This is due to the emphasis that the movement places on the biceps throughout the last range of flexion. Providing that your triceps stay in contact with your inner thigh area, you’re forced to complete every repetition without using momentum so you’ll achieve optimal benefits while minimizing your chance of injury.
Since you’re only doing repetitions with one arm at a time, you have the option of pushing down slightly with the other. This is known as “variable resistance” and is effective because your muscles can handle more weight on the eccentric portion of the movement. Also, when you’re struggling with the weight, you can use the other hand to assist you in completing the repetition.
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Execution
- Grasp appropriately weighted dumbbell with a closed grip and sit at the side of a flat bench.
- Legs should be at approximately a 45 degree angle and the back of your arm should be in contact with your inner thigh. Place the hand that’s not holding the dumbbell on the top of your other leg for support. Be sure to keep back in a straight alignment to minimize risk of spinal injury.
- Exhale, flex at the elbow and be sure to supinate hand from neutral position at the mid-point of the movement. Squeeze bicep at finishing position which should be with your arm 6-8 inches from your shoulder.
- Inhale and lower the weight in a controlled motion. Be sure to shift hand back into neutral position as you lower the weight.
- Repeat until desired number of repetitions are completed.
Variations
When performing dumbbell concentration curls, you can apply pressure to the inside of your forearm with your free hand during the downward phase of the movement. This is a great way to increase the difficulty.
Pushing up with your free hand once you fatigue is a great way to get a few extra repetitions out of the set and take the muscle to a further point of exhaustion.