Biceps curl

Standing barbell curls exercise for biceps

The biceps curl is any of a number of weight training exercises that target the biceps brachii muscle.

Equipment

Biceps curls can be done using any of the following equipment:

• Dumbbell(s)
• Barbell
• E-Z bar (also known as a "Bent bar")
• Cable machine
• Biceps curling machine
• Nautilus cam equipment
• Preacher bench
• Adjustable bench

Overview

Although the exercises differ, a common factor of each is a 'curling' motion, where a weight (attached to, or used in conjunction with, an item of equipment listed above) is moved through an arc, primarily using the strength of the biceps.

The fullest range of motion is when the elbows begin in full extension, in a supine grip. The biceps contract to lift the weight upward through an arc, to a point where further movement is not possible. Some lifters also do partial reps (such as in "21s") focusing on the top of bottom position.

Some think it important that the elbow remain next to the body during this motion to keep stress on the biceps. Others will either bring the elbows forward (to fully shorten the biceps) or bring the elbows back (a "drag curl", to avoid over-active insufficiency and keep parallel forearms) to vary the tensions placed on the biceps and other elbow flexors.

The second part of the motion has the elbow joint extending, this is called the 'eccentric' portion. The weight is lowered back to the start position.

This contraction and extension together constitute a single repetition. As with most weight training exercises, results from biceps exercises can be maximized with a proper understanding of flexion.

Variations

The supinated-forearm biceps curl is sometimes performed on the preacher bench, which helps to keep the upper arm motionless. It also brings the elbows forward in front of the body, shortening the biceps muscles via the glenohumeral joint. Model is performing exercise with dumbbells, it can also be done using a bar or EZ bar.

Several variations on the biceps curl transfer some of the load from the biceps to other flexors of the elbow, thus enabling a person to use bigger weights without causing an injury.

Extended shoulder

• supine-body incline curl: With an adjustable bench positioned at a 45 degree angle, one could perform incline bicep curls . Incline bicep curls are usually performed with dumbbells in each hand, and by sitting on the incline bench, holding the dumbbells close to the body with elbows tucked in, and performing a full curl.

Flexed shoulder

One group of variations involves postures that hold the elbows in front of the trunk, shortening the biceps and forcing the brachialis to do more work. Variations on this theme include:

• concentration curl where the elbow is braced against the inside of the knee
• preacher curl where the elbows rest upon a sloped bench
• prone-body incline curl performed lying prone on an inclined bench, where the force of gravity holds the upper arms in front of the trunk.
• spider curl which uses the preacher bench but uses the other side, so curling is done at a 90 degree angle

Grip variations

The biceps curl is usually performed with the palms supinated (facing upwards). Turning the palms inward transfers load from the biceps to the brachioradialis. Variations on this concept include the hammer curl, performed with the palm inward, neither pronated nor supinated, and the reverse curl, with the palms pronated (facing downwards).

Another bicep curl variation is the "correct curl" where the palms are positioned further apart on a barbell, at the width they would land into once they are fully supinated. This variation heavily targets biceps with less involvement from your brachialis and brachioradialis muscles.^{[citation needed]}

Bench press

Yet another variation, the Bench Press Curl, is unique in that it requires two people to function properly in. One, lying on the bench (similar to bench press) lowers the weight eccentricly to 1/2 the ROM as seen in bench press, and the other trainee, standing over the bar, actively curls the bar upwards (essentially a barbell curl) as the other actively presses up.

See also

• Pronation
• Supination

References

• Personal Fitness Training Theory & Practice [1]
• Scooby's Home Bodybuilding Workouts [2]