Bicep curl: Difference between revisions
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[[Image:StandingBarbellCurl.jpg|thumb|317x317px|Standing [[Barbell#EZ curl bar|EZ curl bar]] curls exercise for biceps]] |
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A bicep curl is general title for a series of [[strength exercise]] that involves [[brachioradialis]], front [[Deltoid muscle|deltoid]] and mainly target on [[biceps brachii]].<ref>{{Cite web|url=https://www.exrx.net/WeightExercises/Biceps/BBCurl|title=ExRx.net : Barbell Curl|website=www.exrx.net|access-date=2020-02-23}}</ref> Includes variations that using [[barbell]], [[dumbbell]] and [[resistance band]], etc. The common point amongst them is the trainee to lift a certain amount of weight and contract the biceps brachii while tuck in their arms to the [[torso]] during the concentric phase, once the biceps brachii is fully contracted then return the weight to starting position during the eccentric phase. |
A bicep curl is general title for a series of [[strength exercise]] that involves [[brachioradialis]], front [[Deltoid muscle|deltoid]] and mainly target on [[biceps brachii]].<ref>{{Cite web|url=https://www.exrx.net/WeightExercises/Biceps/BBCurl|title=ExRx.net : Barbell Curl|website=www.exrx.net|access-date=2020-02-23}}</ref> Includes variations that using [[barbell]], [[dumbbell]] and [[resistance band]], etc. The common point amongst them is the trainee to lift a certain amount of weight and contract the biceps brachii while tuck in their arms to the [[torso]] during the concentric phase, once the biceps brachii is fully contracted then return the weight to starting position during the eccentric phase. |
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==Overview== |
==Overview== |
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=== Mechanism === |
=== Mechanism === |
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The bicep curl specifically targets the biceps brachii which is located on the front part of the arm between the shoulder and the elbow. This muscle's primary function is elbow flexion and forearm supination. The biceps also has two heads known as the long head and the short head.<ref>{{cite web|url=http://muscleguide.co.uk/barbell-curl-2/|title=Barbell Curl|url-status=dead|archive-url=https://web.archive.org/web/20140222031007/http://muscleguide.co.uk/barbell-curl-2/|archive-date=2014-02-22|access-date=2014-02-07}}</ref> The biceps brachii during the radioulnar joint (forearm) supinating phase is a stronger elbow flexor. The biceps brachii during the elbow flexing phase is a stronger forearm supinator.<ref>{{Cite web|url=https://www.exrx.net/Muscles/BicepsBrachii|title=ExRx.net : Biceps Brachii|website=www.exrx.net|access-date=2020-02-26}}</ref> During the elbow flexion phase, motor units in the lateral portion of the long head of the biceps are preferentially activated, but during the forearm rotation phase, motor units in the medial portion are preferentially activated.<ref>{{Cite journal|last=ter Haar Romeny|first=B.M.|last2=Denier van der Gon|first2=J.J.|last3=Gielen|first3=C.C.A.M.|date=September 1984|title=Relation between location of a motor unit in the human biceps brachii and its critical firing levels for different tasks|url=http://dx.doi.org/10.1016/0014-4886(84)90036-0|journal=Experimental Neurology|volume=85|issue=3|pages=631–650|doi=10.1016/0014-4886(84)90036-0|issn=0014-4886}}</ref> |
The bicep curl specifically targets the biceps brachii which is located on the front part of the arm between the shoulder and the elbow. This muscle's primary function is elbow flexion and forearm supination. The biceps also has two heads known as the long head and the short head.<ref>{{cite web|url=http://muscleguide.co.uk/barbell-curl-2/|title=Barbell Curl|url-status=dead|archive-url=https://web.archive.org/web/20140222031007/http://muscleguide.co.uk/barbell-curl-2/|archive-date=2014-02-22|access-date=2014-02-07}}</ref> The biceps brachii during the radioulnar joint (forearm) supinating phase is a stronger elbow flexor. The biceps brachii during the elbow flexing phase is a stronger forearm supinator.<ref>{{Cite web|url=https://www.exrx.net/Muscles/BicepsBrachii|title=ExRx.net : Biceps Brachii|website=www.exrx.net|access-date=2020-02-26}}</ref> During the elbow flexion phase, motor units in the lateral portion of the long head of the biceps are preferentially activated, but during the forearm rotation phase, motor units in the medial portion are preferentially activated.<ref>{{Cite journal|last=ter Haar Romeny|first=B.M.|last2=Denier van der Gon|first2=J.J.|last3=Gielen|first3=C.C.A.M.|date=September 1984|title=Relation between location of a motor unit in the human biceps brachii and its critical firing levels for different tasks|url=http://dx.doi.org/10.1016/0014-4886(84)90036-0|journal=Experimental Neurology|volume=85|issue=3|pages=631–650|doi=10.1016/0014-4886(84)90036-0|issn=0014-4886}}</ref> |
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=== Form === |
=== Form === |
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This movement starts from the elbows are in a fully extended position (against thigh)with a supinated grip. Then biceps begins contracting to lift the weight, upward to shoulder. The second part of the motion is the eccentric phase, that has the [[Elbow|elbow joint]] slowly extending as weight is lowered back to the starting position.<ref>{{Cite web|url=https://weighttraining.guide/exercises/close-grip-ez-bar-curl/|title=Close-grip EZ bar curl instructions and video|last=Lord|first=Edward|date=2019-11-10|website=Weight Training Guide|language=en|access-date=2020-02-09}}</ref> |
This movement usually starts from the elbows are in a fully extended position (against thigh)with a supinated grip. Then biceps begins contracting to lift the weight, upward to shoulder. The second part of the motion is the eccentric phase, that has the [[Elbow|elbow joint]] slowly extending as weight is lowered back to the starting position.<ref>{{Cite web|url=https://weighttraining.guide/exercises/close-grip-ez-bar-curl/|title=Close-grip EZ bar curl instructions and video|last=Lord|first=Edward|date=2019-11-10|website=Weight Training Guide|language=en|access-date=2020-02-09}}</ref>[[Image:StandingBarbellCurl.jpg|thumb|390x390px|Standing [[Barbell#EZ curl bar|EZ curl bar]] curls exercise for biceps|alt=|center]] |
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Although the exercises have many variations, a common factor of each is a 'curling' motion, where a weight (attached to, or used in conjunction with, an item of equipment) is lifted up until the bicep is fully contracted, which is approximately at the shoulder level.<ref>{{Cite web|url=http://www.menshealth.co.uk/building-muscle/a748583/how-to-do-the-perfect-dumbbells-curls/|title=How to Get More From Your Bicep Curls|last=Health|first=Men's|date=2019-04-24|website=Men's Health|language=en-GB|access-date=2020-02-09}}</ref> Some variations include partial reps (such as the " 21 Gun salute") focusing on the top or bottom parts of the bicep.<ref>{{Cite web|url=https://www.menshealth.com/fitness/a27041508/the-rock-biceps-blaster/|title=The Rock Crushes This Classic Biceps Blaster|last=Court|first=Ben|date=2019-04-04|website=Men's Health|language=en-US|access-date=2020-02-09}}</ref> With the elbows and upper arm remaining close to the body.<ref>{{cite web|title=Physical Activity|url=https://www.cdc.gov/physicalactivity/growingstronger/exercises/stage2.html|website=Centers for Disease Control and Prevention|accessdate=4 July 2015|archive-url=https://web.archive.org/web/20160222145728/http://www.cdc.gov/physicalactivity/growingstronger/exercises/stage2.html|archive-date=2016-02-22|url-status=dead}}</ref> |
Although the exercises have many variations, a common factor of each is a 'curling' motion, where a weight (attached to, or used in conjunction with, an item of equipment) is lifted up until the bicep is fully contracted, which is approximately at the shoulder level.<ref>{{Cite web|url=http://www.menshealth.co.uk/building-muscle/a748583/how-to-do-the-perfect-dumbbells-curls/|title=How to Get More From Your Bicep Curls|last=Health|first=Men's|date=2019-04-24|website=Men's Health|language=en-GB|access-date=2020-02-09}}</ref> Some variations include partial reps (such as the " 21 Gun salute") focusing on the top or bottom parts of the bicep.<ref>{{Cite web|url=https://www.menshealth.com/fitness/a27041508/the-rock-biceps-blaster/|title=The Rock Crushes This Classic Biceps Blaster|last=Court|first=Ben|date=2019-04-04|website=Men's Health|language=en-US|access-date=2020-02-09}}</ref> With the elbows and upper arm remaining close to the body.<ref>{{cite web|title=Physical Activity|url=https://www.cdc.gov/physicalactivity/growingstronger/exercises/stage2.html|website=Centers for Disease Control and Prevention|accessdate=4 July 2015|archive-url=https://web.archive.org/web/20160222145728/http://www.cdc.gov/physicalactivity/growingstronger/exercises/stage2.html|archive-date=2016-02-22|url-status=dead}}</ref> |
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=== Elbow position === |
=== Elbow position === |
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[[File:Close grip ez bar curl with barbell 2.svg|alt=|thumb|257x257px|Close grip EZ barbell curl]] |
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In the origin bicep curl<ref>{{Cite web|url=https://www.exrx.net/WeightExercises/Biceps/BBCurl|title=ExRx.net : Barbell Curl|website=www.exrx.net|access-date=2020-02-23}}</ref> and many other variations,<ref>{{Cite web|url=https://www.exrx.net/WeightExercises/Biceps/CBBarCurl|title=ExRx.net : Cable Bar Curl|website=www.exrx.net|access-date=2020-02-23}}</ref><ref>{{Cite web|url=https://www.exrx.net/WeightExercises/Biceps/CBAlternatingSeatedCurl|title=ExRx.net : Cable Alternating Seated Curl|website=www.exrx.net|access-date=2020-02-23}}</ref><ref>{{Cite web|url=https://www.exrx.net/WeightExercises/Biceps/CBAlternatingCurl|title=ExRx.net : Cable Alternating Curl|website=www.exrx.net|access-date=2020-02-23}}</ref> the elbows are usually stay to side of torso, and keep stationary. By keeping elbows in position to avoid them rise higher than the weight's center of gravity, hence prevent the tension on bicep terminated before full contraction is achieved.<ref>{{Cite web|url=https://www.exrx.net/Questions/ArmCurl|title=ExRx.net : Arm Curl|website=www.exrx.net|access-date=2020-02-23}}</ref> |
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=== Shoulder position === |
=== Shoulder position === |
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==Variations== |
==Variations== |
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[[File:Two-arm-preacher-curl-2.gif|alt=|thumb|250x250px|Dumbbell Preacher Curl]] |
[[File:Two-arm-preacher-curl-2.gif|alt=|thumb|250x250px|Dumbbell Preacher Curl]] |
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Several variations on the biceps curl by using different equipment, forms, and volume. But the general idea is still to target on the bicep activation. Below are some typical variations that |
Several variations on the biceps curl by using different equipment, forms, and volume. But the general idea is still to target on the bicep activation. Below are some typical variations using common equipment that are prevalence among trainers. |
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===Dumbbells=== |
===Dumbbells=== |
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* '''Dumbbell reverse curl:''' Pronate both wrists into a shoulder-width reverse grip and grip the dumbbells in a standing position. Keep elbows stationary and curl the dumbbells towards shoulder until the biceps are fully contracted. Drop the weight back to the starting position for another repetition.<ref>{{Cite web|url=https://weighttraining.guide/exercises/dumbbell-reverse-curl/|title=Dumbbell reverse curl instructions and video|date=2017-08-14|website=Weight Training Guide|language=en|access-date=2020-02-26}}</ref> |
* '''Dumbbell reverse curl:''' Pronate both wrists into a shoulder-width reverse grip and grip the dumbbells in a standing position. Keep elbows stationary and curl the dumbbells towards shoulder until the biceps are fully contracted. Drop the weight back to the starting position for another repetition.<ref>{{Cite web|url=https://weighttraining.guide/exercises/dumbbell-reverse-curl/|title=Dumbbell reverse curl instructions and video|date=2017-08-14|website=Weight Training Guide|language=en|access-date=2020-02-26}}</ref> |
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[[File:Drag curl with barbell 2.svg|thumb|208x208px|Drag Curl]] |
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===Flexed shoulder=== |
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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: |
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===Barbells=== |
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*'''concentration curl''' where the elbow is braced against the inside of the knee<ref>{{cite web|title=Dumbbell Concentration Curl|url=http://www.exrx.net/WeightExercises/Brachialis/DBConcentrationCurl.html|publisher=exrx.net|accessdate=7 February 2014}}</ref> |
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*'''preacher curl''' where the elbows rest upon a sloped bench<ref>{{cite web|title=Barbell Preacher Curl|url=http://www.exrx.net/WeightExercises/Brachialis/BBPreacherCurl.html|publisher=exrx.net|accessdate=7 February 2014}}</ref> |
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* '''Barbell reverse curl:''' Hold the barbell in a standing position with shoulder-width reverse grip. Tuck the elbows to the side of torso and keep the scapula pressed so the shoulders remain stable. Drive the barbell towards shoulder until the biceps are fully contracted. Then return the barbell to starting position for another repetition.<ref>{{Cite web|url=https://weighttraining.guide/exercises/barbell-reverse-curl/|title=Barbell reverse curl exercise instructions and video|date=2016-10-04|website=Weight Training Guide|language=en|access-date=2020-02-27}}</ref> |
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*'''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.<ref>{{cite web|title=Barbell Prone Incline Curl|url=http://www.exrx.net/WeightExercises/Brachialis/BBProneInclineCurl.html|publisher=exrx.net|accessdate=7 February 2014}}</ref> |
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* '''Prone incline barbell curl:''' This variation is also known as the "spider curl"<ref>{{Cite web|url=https://www.exercise.com/exercises/spider-curl|title=Spider Curl|website=www.exercise.com|language=en|access-date=2020-02-27}}</ref> Trainers first need to lie on a incline bench face towards the floor. Then holds a barbell with shoulder-width supinated grip. Drive the barbell up while keep the upper arms fixed to maintain elbow position. Squeeze biceps to maximize contraction, then drop the barbell to starting position for another repetition.<ref>{{Cite web|url=https://weighttraining.guide/exercises/prone-incline-barbell-curl/|title=Prone incline barbell curl instructions and video|date=2017-02-25|website=Weight Training Guide|language=en|access-date=2020-02-27}}</ref> |
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*'''spider curl''' which uses the preacher bench but uses the other side, so curling is done at a 90 degree angle. This position is similar to the prone-body incline curl except that the preacher bench restricts the movement of the upper arm. |
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* '''Drag curl:''' Hold the bar with shoulder-width underhand grip in a standing position. In this variation the elbow doesn't needs to be fixed, instead elbow [[Anatomical terms of motion|flexion]] is the key idea. Drive the barbell vertically up towards shoulder while elbows travels back as elbow flex. Then drive elbows forward when the forearms are beyond chest. Keep raise the forearms until they are perpendicular, then drop the barbell back to starting position for another repetition. <ref>{{Cite web|url=https://www.exrx.net/WeightExercises/Biceps/BBDragCurl|title=ExRx.net : Barbell Drag Curl|website=www.exrx.net|access-date=2020-02-27}}</ref> |
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[[File:Standing-biceps-curl-1.gif|thumb|223x223px|Cable Curl]] |
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=== Cable Machine === |
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* '''Overhead cable curl:''' Stand in the middle of a [[cable machine]] with two [[Pulley|pulleys]] in shoulder-height level , grasp a [[Stirrup|stirrup handle]] in each hand. Raise both upper arms parallel with shoulders, and supinate the forearms to let the palms facing the torso. Drive the stirrups inwards until biceps are fully contracted, then return the stirrups to starting position for another repetition.<ref>{{Cite web|url=https://weighttraining.guide/exercises/overhead-cable-curl/|title=Overhead cable curl exercise instructions and video {{!}} WeightTraining.guide|date=2016-11-27|website=Weight Training Guide|language=en|access-date=2020-02-27}}</ref> |
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===Drag curl=== |
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* '''Cable curl:''' Hold the bar that is attached to a pulley at the lowest level in a standing position, step a foot back from the pulley to create a comfort angle for this exercise. Keep the elbows to the side of torso and shoulders are fixed, then raise the bar towards shoulder until biceps are fully contracted. Return the bar back to initial position for another repetition. <ref>{{Cite web|url=https://weighttraining.guide/exercises/cable-curl/|title=Cable curl exercise instructions and video|date=2017-08-29|website=Weight Training Guide|language=en|access-date=2020-02-27}}</ref> |
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This variation involves moving the elbows back as they are flexed. As the weight is raised, they are moved forward. This variation allows a relative release of tension in muscles between repetitions.<ref>{{cite web|title=Barbell Drag Curl|url=http://www.exrx.net/WeightExercises/Biceps/BBDragCurl.html|publisher=exrx.net|accessdate=7 February 2014}}</ref> |
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* '''Lying high cable curl:''' Lie prone on a bench that is under a cable machine with pully in the highest level. Grasp a bar that is attached to the pulley with shoulder-width grip, and fully extend to elbows. Keep the upper arms fixed and curl the bar towards [[forehead]] until the elbow is fully flexed. Then return the bar to starting position for another repetition.<ref>{{Cite web|url=https://weighttraining.guide/exercises/lying-high-cable-curl/|title=Lying high cable curl instructions and video|date=2019-12-01|website=Weight Training Guide|language=en|access-date=2020-02-27}}</ref> |
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===Grip variations=== |
===Grip variations=== |
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[[File:Bicep-hammer-curl-2.png|thumb|Hammer curls]] |
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The biceps curl is usually performed with the palms [[supination|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 [[pronation|pronated]] nor supinated,<ref>{{cite web|title=Dumbbell Hammer Curl|url=http://www.exrx.net/WeightExercises/Brachioradialis/DBHammerCurl.html|publisher=exrx.net}}</ref> and the '''reverse curl''', with the palms pronated (facing downwards).<ref>{{cite web|title=Barbell Reverse Curl|url=http://www.exrx.net/WeightExercises/Brachioradialis/BBReverseCurl.html|publisher=exrx.net}}</ref> |
The biceps curl is usually performed with the palms [[supination|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 [[pronation|pronated]] nor supinated,<ref>{{cite web|title=Dumbbell Hammer Curl|url=http://www.exrx.net/WeightExercises/Brachioradialis/DBHammerCurl.html|publisher=exrx.net}}</ref> and the '''reverse curl''', with the palms pronated (facing downwards).<ref>{{cite web|title=Barbell Reverse Curl|url=http://www.exrx.net/WeightExercises/Brachioradialis/BBReverseCurl.html|publisher=exrx.net}}</ref> |
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Revision as of 23:52, 27 February 2020
A bicep curl is general title for a series of strength exercise that involves brachioradialis, front deltoid and mainly target on biceps brachii.[1] Includes variations that using barbell, dumbbell and resistance band, etc. The common point amongst them is the trainee to lift a certain amount of weight and contract the biceps brachii while tuck in their arms to the torso during the concentric phase, once the biceps brachii is fully contracted then return the weight to starting position during the eccentric phase.
Overview
Mechanism
The bicep curl specifically targets the biceps brachii which is located on the front part of the arm between the shoulder and the elbow. This muscle's primary function is elbow flexion and forearm supination. The biceps also has two heads known as the long head and the short head.[2] The biceps brachii during the radioulnar joint (forearm) supinating phase is a stronger elbow flexor. The biceps brachii during the elbow flexing phase is a stronger forearm supinator.[3] During the elbow flexion phase, motor units in the lateral portion of the long head of the biceps are preferentially activated, but during the forearm rotation phase, motor units in the medial portion are preferentially activated.[4]
Form
This movement usually starts from the elbows are in a fully extended position (against thigh)with a supinated grip. Then biceps begins contracting to lift the weight, upward to shoulder. The second part of the motion is the eccentric phase, that has the elbow joint slowly extending as weight is lowered back to the starting position.[5]
Although the exercises have many variations, a common factor of each is a 'curling' motion, where a weight (attached to, or used in conjunction with, an item of equipment) is lifted up until the bicep is fully contracted, which is approximately at the shoulder level.[6] Some variations include partial reps (such as the " 21 Gun salute") focusing on the top or bottom parts of the bicep.[7] With the elbows and upper arm remaining close to the body.[8]
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.
Elbow position
In the origin bicep curl[9] and many other variations,[10][11][12] the elbows are usually stay to side of torso, and keep stationary. By keeping elbows in position to avoid them rise higher than the weight's center of gravity, hence prevent the tension on bicep terminated before full contraction is achieved.[13]
Shoulder position
A prevalence mistake is people trying to cheat by using the momentum to swing the weight up all the way to the top. In this exercise the idea is to stimulate the bicep. The shoulder is supposed to stay tightly pull back over the torso,[14] and try not to sway. The anterior deltoid should be recruited as the stabilizer.[15]
Range of motion
To maximize the activation on biceps, conduct this exercise in the fullest range is recommended for everyone.[16] But for advanced trainers, they can apply different variation of range in order to acquire some certain emphasis muscle activation. Some may argue that the tension on muscle is greatest during the mid-range, practice bicep curl with half range of motion to let muscle generate most force.[17] But this method is not suggested to the beginners.
A research found that the preacher curl targets the long head of the biceps significantly only when the arm was almost full extended and the range of motion was short. On the other hand, the incline dumbbell curl and the regular biceps curl activated the biceps brachii throughout the entire range of motion and may be more effective in maximizing the biceps activation.[18]
Muscles used[19]
Target muscle
Synergists
Stabilizers
Variations
Several variations on the biceps curl by using different equipment, forms, and volume. But the general idea is still to target on the bicep activation. Below are some typical variations using common equipment that are prevalence among trainers.
Dumbbells
- Dumbbell Incline Curl: With an adjustable bench positioned at a 45 degree angle, one could perform incline biceps curls with dumbbells. Incline biceps curls are usually performed with lighter weight compare to regular bicep curls, and by sitting on the incline bench, holding the dumbbells close to the body with elbows tucked in, and performing a full curl.[20]
- Supine dumbbell curl: To lay down supinely on a flat bench, with a dumbbell in each hand using the neutral grip (two palms facing each other). And hang down both arm until enough tension is imposed on the shoulder. Simultaneously raise the dumbbells while supinate the wrists until biceps are fully contracted. Then drop the dumbbells to initial position for another repetition.[21]
- Dumbbell preacher curl: Sit on a preacher bench and adjust the seat height to a comfort position. Keep the back of upper arms tightly attached to the preacher bench with a dumbbell in each hand. Flex the elbows until they are almost fully extended and curl the dumbbells towards shoulder until the biceps are fully contracted. Then return the dumbbells back to initial position for another repetition.[22]
- Dumbbell reverse curl: Pronate both wrists into a shoulder-width reverse grip and grip the dumbbells in a standing position. Keep elbows stationary and curl the dumbbells towards shoulder until the biceps are fully contracted. Drop the weight back to the starting position for another repetition.[23]
Barbells
- Barbell reverse curl: Hold the barbell in a standing position with shoulder-width reverse grip. Tuck the elbows to the side of torso and keep the scapula pressed so the shoulders remain stable. Drive the barbell towards shoulder until the biceps are fully contracted. Then return the barbell to starting position for another repetition.[24]
- Prone incline barbell curl: This variation is also known as the "spider curl"[25] Trainers first need to lie on a incline bench face towards the floor. Then holds a barbell with shoulder-width supinated grip. Drive the barbell up while keep the upper arms fixed to maintain elbow position. Squeeze biceps to maximize contraction, then drop the barbell to starting position for another repetition.[26]
- Drag curl: Hold the bar with shoulder-width underhand grip in a standing position. In this variation the elbow doesn't needs to be fixed, instead elbow flexion is the key idea. Drive the barbell vertically up towards shoulder while elbows travels back as elbow flex. Then drive elbows forward when the forearms are beyond chest. Keep raise the forearms until they are perpendicular, then drop the barbell back to starting position for another repetition. [27]
Cable Machine
- Overhead cable curl: Stand in the middle of a cable machine with two pulleys in shoulder-height level , grasp a stirrup handle in each hand. Raise both upper arms parallel with shoulders, and supinate the forearms to let the palms facing the torso. Drive the stirrups inwards until biceps are fully contracted, then return the stirrups to starting position for another repetition.[28]
- Cable curl: Hold the bar that is attached to a pulley at the lowest level in a standing position, step a foot back from the pulley to create a comfort angle for this exercise. Keep the elbows to the side of torso and shoulders are fixed, then raise the bar towards shoulder until biceps are fully contracted. Return the bar back to initial position for another repetition. [29]
- Lying high cable curl: Lie prone on a bench that is under a cable machine with pully in the highest level. Grasp a bar that is attached to the pulley with shoulder-width grip, and fully extend to elbows. Keep the upper arms fixed and curl the bar towards forehead until the elbow is fully flexed. Then return the bar to starting position for another repetition.[30]
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,[31] and the reverse curl, with the palms pronated (facing downwards).[32]
References
- ^ "ExRx.net : Barbell Curl". www.exrx.net. Retrieved 2020-02-23.
- ^ "Barbell Curl". Archived from the original on 2014-02-22. Retrieved 2014-02-07.
- ^ "ExRx.net : Biceps Brachii". www.exrx.net. Retrieved 2020-02-26.
- ^ ter Haar Romeny, B.M.; Denier van der Gon, J.J.; Gielen, C.C.A.M. (September 1984). "Relation between location of a motor unit in the human biceps brachii and its critical firing levels for different tasks". Experimental Neurology. 85 (3): 631–650. doi:10.1016/0014-4886(84)90036-0. ISSN 0014-4886.
- ^ Lord, Edward (2019-11-10). "Close-grip EZ bar curl instructions and video". Weight Training Guide. Retrieved 2020-02-09.
- ^ Health, Men's (2019-04-24). "How to Get More From Your Bicep Curls". Men's Health. Retrieved 2020-02-09.
- ^ Court, Ben (2019-04-04). "The Rock Crushes This Classic Biceps Blaster". Men's Health. Retrieved 2020-02-09.
- ^ "Physical Activity". Centers for Disease Control and Prevention. Archived from the original on 2016-02-22. Retrieved 4 July 2015.
- ^ "ExRx.net : Barbell Curl". www.exrx.net. Retrieved 2020-02-23.
- ^ "ExRx.net : Cable Bar Curl". www.exrx.net. Retrieved 2020-02-23.
- ^ "ExRx.net : Cable Alternating Seated Curl". www.exrx.net. Retrieved 2020-02-23.
- ^ "ExRx.net : Cable Alternating Curl". www.exrx.net. Retrieved 2020-02-23.
- ^ "ExRx.net : Arm Curl". www.exrx.net. Retrieved 2020-02-23.
- ^ Willis, Jay. "You're Doing Biceps Curls All Wrong, According to Personal Trainers". GQ. Retrieved 2020-02-26.
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