Hold the dumbbells with your palms facing your torso. Simply perform your bicep curls lying down on a flat bench or on the floor next to a cable machine. Target your pronator muscles with Zottman curls. Perform a regular curl. Then, at the top of the movement, rotate the weights until your palms are facing forwards.
Now slowly lower the dumbbells toward your thighs, stopping just short of fully extending your arms. Then turn your palms back to the starting position. And repeat. Type keyword s to search. Curls work the biceps muscles at the front of the upper arm, and also the muscles of the lower arm—the brachialis and brachioradialis. Doing the standing arm curl, you build strength in the upper arm and learn to use your arm muscles correctly, bracing with your core muscles.
Select dumbbells of a weight you can lift 10 times with good form. Suggested starting weights are 5 pounds or 10 pounds per dumbbell. If you are just beginning, rehabilitating from an injury, or returning to exercise after a sedentary period, you might start with 2 pounds. Get the most out of your biceps curls by avoiding these errors. Concentrate on proper form rather than rapid execution.
Lift the weights with a smooth motion, taking as much time to lower the weight as you do to lift it. The position of your elbows should not change during the curl. They should remain close to the side of your body and only the lower arm should move. If you notice your elbows moving away from your torso or floating in front or behind the body, you are probably lifting too much weight.
This can end up feeling like a swinging, twisting, or heaving movement. Concentrate on maintaining a tall, upright spine and a tight core. Keep the shoulders relaxed and watch that they don't move forward to initiate the movement.
Choose lighter weights or reduce the number of repetitions if this occurs. Variations of the curl include seated curls, preacher curls, reverse curls , incline seated curls, and "concentration" curls with your elbow resting on your inner thigh while you are seated. You can also do an alternating hammer curl to add variety to your workout.
To do an alternating hammer curl , start in the same position as a biceps curl, but the palms should face the midline of the body so your thumbs are facing forward. Start standing with a dumbbell in each hand. Your elbows should rest at your sides and your forearms should extend out in front of your body.
Your knees should stay slightly bent and your belly button should draw into the spine. Bring the dumbbells all the way up to your shoulders by bending your elbows. Bicep Curls With Alternating Arms If you're looking for a simple way to change your bicep exercises, try alternating your arms. Stand with feet about hip-distance apart or whatever is comfortable and hold weights in front of thighs, palms facing out.
Bend the right elbow and curl the weight up towards the shoulder, keeping the elbow static. Lower the weight, keeping a slight bend at the bottom to keep tension on the muscle.
Repeat the move with the left arm. Continue alternating arms for sets of reps. Avoid using momentum. Keep the move slow and controlled and don't swing the weights. Also take care not to use your hips or any movement from your lower body to propel the weights upward.
Preacher Curls on the Ball The preacher curl is just one variation on the traditional bicep curl. Holding weights, kneel in front of the ball and drape yourself over it, placing the elbows about halfway down the ball and parallel to one another. Lower the weights until arms are almost fully extended. Contract the biceps to raise the weights until the forearms are vertical to the back of the upper arm. Tips This move can strain the front side of the elbow if you use a weight that is too heavy or if you don't position yourself correctly.
If you feel any pain or discomfort, skip this exercise. Use control when lowering the weight to avoid injury. Try to lower the weights until your arms are nearly straight. Hammer Curl Like the regular curl shown previously, the hammer curl targets the biceps muscles. Stand with feet about hip-width apart, abs engaged as you hold medium-heavy dumbbells in front of the thighs.
Turn the hands so that the palms face each other keeping the hands apart, with weights in front of thighs. Squeeze the biceps to curl the weights towards the shoulders. Slowly lower the weights, keeping a slight bend in the elbows at the bottom e. Concentration Curls Concentration curls, as the name implies, not only takes concentration to get your form right, it also seems to concentrate all your energy right into your bicep muscle.
Bend forward, keeping the abs engaged and prop the right elbow against the inside of the right thigh. Contract the bicep and curl the hand towards the shoulder without moving the elbow. You don't have to touch your shoulder. Lower all the way down keep a very slight bend in the elbow to keep tension in the biceps and repeat for sets of reps on each side. Barbell Concentration Curl The concentration curl is an excellent exercise for the biceps and this version, done with a short barbell, adds even more intensity.
Sit in a chair or on a bench and hold a medium-weight, short-length barbell with hands about shoulder-width apart. Do not use a full-size bench press or Olympic bar.
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