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Get some great forearm development and lower biceps stimulation with the reverse curl. This will allow you to use a bit more weight and obtain a better contraction.
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Cross-body hammer curlĬross body curls, also known as the piuwheel curl, takes the dumbbells across the body versus straight out in front. The traditional hammer curl is not only great for forearm development, but also helping give your biceps that coveted peak. From there, lower the weight down and twist at the bottom before your next rep. The Zottman curl, one of the more unique curl variations, has you curling the dumbbell up as normal and then at the top you will twist the dumbbell where your palms will be facing away from you. It isn’t a greenlight to stack the weight on and cheat it up. There are plenty of different types of machines for biceps, just be sure to use proper form and technique. The drag curl will allow you to use a bit more weight than the traditional curl, but still puts you in a very tight angle of execution. Take a central grip on the barbell and go slow. One-arm barbell curlīalance is key here so your biceps will be working overtime.
#BICEP CURL FULL#
Be sure to use a full range of motion when performing one arm preacher curls. Preacher bench one-arm curlĪnother great opportunity to take advantage of the twist and recruit more muscle fibers. It is important to be cautious with heavier weights. The preacher bench will have you locked in, preventing you from swaying and swinging any weight while performing preacher curls. Curl the bar up half way for seven reps, then go from midpoint all the way to the top for seven reps, and then perform seven more full-range reps. 21’sĢ1's have been a bodybuiling bicep clasic for ages. Alternate back to the other arm until all reps are completed. Instead of alternating arms during dumbbell curls, perform four of five reps with one arm then four of five with the other arm. Lying on a bench that is high enough for the dumbbells to clear will give you one intense stretch. You won't see many gym newbies performing the lying curl. Related: Irradiation - How Your Fist Can Instantly Make You Stronger 11. Swap out the straight bar accessory for a single handle and perform these one arm cable curls for a great pump. One arm exercises allow you to twist at the wrist making it a much more focused exercise. Perform the cable curl in the same fashion you would barbell curls. They are also great for the strip method technique since all you have to do is move the pin. The advantage of cables is the constant tension they produce throughout the movement. This seated barbell curl will really focus on developing the peak of your bicep during contractions.
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Lower the bar down towards your thighs and curl it up again. Seated on the end of a bench, place a barbell in your lap, and curl it up.
#BICEP CURL FREE#
Free-form concentration curlĪs opposed to bracing your elbow, standing free form concentration curls have you standing with your elbow suspended without support. For this exercise you brace your working elbow against the inside of your knee for extra support. Hone in on your bicep using conventional concentration curls. Just as with the barbell version, this version allows you to supinate and pronate at the wrist in order to get an even tighter squeeze. Olympia, Larry Scott, spider curls have you seated on the opposite side of the preacher bench pad where your arms are positioned straight down for a wicked squeeze at the top. Slow and controlled is the way to go on this one. Utilizing a inclined angle when performing incline curls allows you to stretch the biceps in a unique way recruiting even more muscle fibers to be stimulated. Dumbbell curls are another necessary lift in an arm workout. Dumbbell curlĪlso known as the barbell curl’s little brother, dumbbells allow you to supinate and pronate the wrist in order to activate more muscle fibers. It allows you to use a maximum amount of weight and the motion packs on mass. Nothing beats the good-ole-fashioned barbell curl. Your training sessions will be more entertaining (and your biceps more developed) before you know it. Pick a couple of them and add them to your training. Well, if you get a little creative you can come up with not only a long list of creative exercises to choose from, but also plenty of bicep specific training and intensity techniques.Īre you ready to get to the next level in your biceps development? 48 Bicep Curl Variationsīelow are some of the traditional bicep exercises, as well as many of my favorites, and some great methods for muscle development. What is done in a typical biceps workout? Curling. To get bigger arms, curling is one of the tools of the trade to get there.īut biceps training is often viewed as limited and boring.