Standing Dumbbell Curls
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 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
The Preacher Curl Machine Exercise Video Is Coming Soon!
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 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.
Preacher Curls With Rope
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.