Exercise Of The Week: Bicep curl

photo credit: sportwomen.ie

 

Bicep Curl

While there is a virtually limitless number of exercises you can do to strengthen your muscles, a select few are very popular. Among those popular exercises is the bicep curl.

Bicep curl is a pull-type, isolation exercise -- which targets -- as its name suggests -- primarily the biceps, which are located on the front of your upper arms. Part of the popularity of this exercise is due to the many benefits it offers. 

The bicep curl is an efficient exercise for those with limited time to train. That is, the bicep curl not only works your biceps and forearms but also helps train your shoulders and back muscles to some degree. Although the biceps curl is classified as an isolation exercise, it uses these other major muscles as stabilizers. 

The bicep curl is particularly an excellent exercise if you want to tone your arms. Though this move primary targets the biceps, it also works a number of other muscles. Among the muscles worked by are the brachialis and the brachioradialis. The former muscle is located under your bicep, while the latter is located in your forearm.

How To Perform Bicep Curl

Bicep curl can be performed with various exercise equipment like dumbbells, barbell, kettlebell, gym equipment even resistance band. Bicep curls can also be done standing, sitting, on a decline, on an incline, while doing in lunges, using both arms at the same time, alternating one arm, or on a sofa while watching TV.

1.      Select weight of choice.

2.      Stand up straight with the choice weight(s) in each hand at arm's length. Keep your elbows close to your body and turn the palms of your hands until they are facing forward. This will be your starting position.

3.      Keeping the upper arms static, tighten stomach muscles, exhale and curl the weight(s) while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder height. Hold the contracted position for a brief seconds as you squeeze your biceps.

4.      Then, inhale and slowly lower the weight(s) back to the starting position. That’s 1 rep.

5.      Aim for 10-15 reps (2-3 sets).

Tips

1. The movement goes from touching the quads (with weights) to right in front of the shoulders
2. The weights should never hit against the chest or shoulder; try to stop the move about a fist distance away from the upper chest/shoulder area.
3. Do not grip the weights too tightly; your forearm will feel it more than the biceps if that happensßso loosen the grip!
4. During the bicep curl, keep your upper body still and the knees soft
5. Do not let the elbows swing backward or too far forward; keep them locked.
6. Make sure you’re lifting enough weight and work it all the way up.
7. The movement goes all the way to the quads (upper legs)….don’t short-change the move (or else you’re wasting your time)