Monday, 24 December 2012

Biceps Curls

The biceps curl is the most common exercise for the biceps.  To perform a basic curl, hold weights with palms facing out, elbows next to the body.  Bend the elbows and curl the weights toward the shoulders without moving the elbows.  Lower and repeat.The barbell bicep curl is a great way to work both heads of the biceps with a heavier weight than we can typically handle with dumbbells. This is a great compliment to dumbbell curls which allow you to work each arm individually. 

  1. Stand with feet about hip-width apart, abs engaged as you hold the weight in front of the thighs.
  2. Squeeze the biceps and bend the arms, curling the weight up towards the shoulders.
  3. Keep the elbows stationary and only bring the weight as high as you can without moving the elbows.
  4. Slowly lower the weight, keeping a slight bend in the elbows at the bottom (e.g., don't lock the joints and try to keep tension on the muscle)
  5. Repeat for 1-3 sets of 8-15 reps.

1 comment:

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