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.
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.
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.
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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.