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Bicep Curls

Description

Bicep curls are an upper body exercise that builds strength in the biceps. These can provide extra support for larger compound exercises like pull-ups and barbell rows.

Primary Muscles Involved

• Biceps

Procedure

Strengthening the bicep involves concentric motion of the arm with a weight. The standard bicep curl is done holding dumbbells.

1. Stand with the weights at your side with palms facing in towards your body.
2. Keeping the elbow stationary, contract your arm and twist your wrist so your palm faces your shoulder at the top.
3. Steadily return the weight to your side.

Variations

The variations of the bicep curl further isolate or target different parts of the bicep.

Preacher Curl

A barbell variant that uses a preacher bench and ez-bar. Grasp the bar at shoulder width and contract upwards. Let the arms straighten fully before performing another rep.

Hammer Curl

Hammer curl is identical to the normal bicep curl except the wrist stays static through the entire motion.