![bicep curl bicep curl](https://i.ytimg.com/vi/MKf6BlCOCnE/maxresdefault.jpg)
Hold the weight using an underhand (supine) grip. Position yourself with your armpits at the top of the slanted pad and your feet flat on the floor. Preacher bench bicep curl – use a barbell, dumbbells or an E-Z bar at a lighter weight than a basic bicep curl due to the unstable nature of your body position on the bench. Take your time to curl the weight up towards the shoulder pausing at the top and squeezing the biceps then slowly lower back to the start. Holding the dumbbell in your right hand, place the back of your upper arm on the inner part of your right thigh with your arm fully extended holding the weight off of the floor. Seated concentration curl – a really good choice for making sure you recruit the biceps properly and work with good form. Sit on a bench at a height which allows you to bend your knees to 90 o with your feet flat on the floor.
BICEP CURL FULL
Set up as a basic dumbbell curl, however at full flexion with the dumbbells at the shoulder, rotate the wrists so that the palms are now facing towards the floor and the lower arm muscles are engaged to lower the weights with control. Zottman curl – to increase focus on the brachio radialis in the lower arm choose the Zottman curl working with a slightly lighter weight to protect these muscles. Incline dumbbell curl – The angle of this exercise works to isolate the biceps brachii, the best angle for the bench is 45 o or 60 o (each notch on the bench represents 15 o.) For good form, secure yourself to the bench by engaging the core and ensuring that the shoulders are pulled back, the triceps at the back of the arm are engaged and the wrists are pulled slightly forwards as you release the arms towards the floor whilst holding the dumbbells. Hammer curl – to focus more on the brachio radialis in the lower arm, set up the same as a dumbbell bicep curl only hold the dumbbells with your palms facing in towards one another. With control, extend the arms and lower the weight back to the starting position. Hold the bar with arms extended using an underhand grip at shoulder width on the bar, curl the bar upwards towards the shoulder until you achieve maximum elbow flexion with the elbows staying at the sides of the body.
![bicep curl bicep curl](https://i.pinimg.com/originals/e9/89/5a/e9895a2b6388695bcd7f7284a41959bc.jpg)
Kettlebell bicep curl: Using a kettlebell means that there is maximum tension through the muscles on the concentric phase particularly, as the weight is hanging down unlike using a dumbbell.īarbell bicep curl – greater flexibility and range of motion are needed at the wrist and elbow to perform this variation.
BICEP CURL HOW TO
Here are some explanations to help you decide how to change up your biceps curl routine: With the exception of the preacher bench and barbell curl, all of these variations can be performed unilaterally. There are many variations of this exercise to keep these muscles in tip-top condition without you getting bored: some standing, some seated.