Biceps Curl

Biceps Curl

The Biceps Curl is a fantastic way to seriously take your upper arm strength to the next level. 

This power exercise can help you bulk up muscles on your shoulders, biceps, and forearms! 

The Evolution of the Biceps Curl 

Different variations of the biceps curl have been a staple of weightlifting communities throughout history. 

That being said, it wasn’t really considered an international sport until the 1800s. 

However, with an increase in weightlifting technology, more and more variations on the bicep curl – such as the supine-body curl or the preacher curl – came into popularity as well. 

A Bicep-Heavy Workout 

This upper-arm workout is designed to focus on the biceps, or “biceps brachii,” a large muscle that runs from the elbow to shoulder along the front of the upper arm.

Completed with a barbell, cable machines, dumbbells, or even a resistance band, the movement of a bicep curl is typically the same, with your muscles contracting during the “curl” portion of the exercise. 

Get Ready to Pump your Biceps 

Ready to add this exercise to your upper-body routine? 

  • Make sure you have the proper equipment for the exercise, whether that be dumbbells, a cable machine, or any other type of resistance you may want to use. 
  • Comfortably sit on a weight bench or stand with your feet shoulder-width apart to prepare for the workout. 

Engaging the Biceps

Once you’re ready to rock: 

  1. Hold your dumbbell down at your side, gripping it so that your palm is facing forward. 
  2. Bend your right elbow and bring the weight up until it’s just about at your shoulder. Keep in mind that your upper arm should be doing the work and movement while your elbow should remain pointed down towards the floor. 
  3. Slowly release and bring the weight back down to its starting position. 
  4. Bend your left elbow and follow the same steps as for the right elbow. 
  5. Repeat steps 2-4 for the desired number of repetitions. 

Strength and Size

The biggest benefit of using bicep curls during your exercise routine is the increase in bicep strength and size that you’ll see. This can help you when doing other pulling-related exercises, and is a great way to round out your overall upper body workout. 

Bicep Curl Variants

There are plenty of ways to vary your bicep curls to focus on different parts of the upper arm and different levels of workout intensity. 

  • If you don’t have a dumbbell, use a barbell or EZ bar curl. For this curl, you’ll have both hands on the weight and will lift both upper arms at the same time. 
  • Vary whether you sit or stand during your dumbbell curls to change or eliminate pressure you may have on your back. 
  • Perform your bicep curls on an incline bench to allow more intensity for your workout. 

Bicep Strength and Overall Strength 

Focusing on your upper arm strength is a great way to round out an upper body workout. Plus, the bicep curl can help you build muscle mass when it comes to not just the upper arms but the shoulder area as well, contributing to your overall strength.

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