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.
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.
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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.