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.
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.
Video
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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.