Monday, 24 December 2012

Incline Bicep Curls

There aren't many ways to change a bicep curl, but one way to make the exercise a bit more challenging is to do them at an incline. You can do this on an incline bench or use an exercise ball, as shown. Because you're at an incline, you'll have to work a bit harder against gravity, so you may want to use a lighter weight. 

  1. Sit on the ball with the weights resting on the thighs.
  2. Slowly walk the feet forward until you're at an incline with the ball supporting your back, weights hanging down with palms facing out.
  3. Bend the elbows and bring the weights towards the shoulder without swinging the arms.
  4. Lower back down, keeping a slight bend in the elbow at the bottom of the movement (don't lock the joints).
  5. Repeat for 1-3 sets of 10-16 reps.

Dumbell Curl

The biceps curl is a traditional exercise targeting the bicep muscles. By using dumbbells, you can work both arms independently, which is a great way to work on any weaknesses you may have in your non-dominant arm. 

  1. Stand with feet about hip-width apart, abs engaged as you hold medium-heavy dumbbells in front of the thighs.
  2. Squeeze the biceps and bend the arms, curling the weights 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 weights, 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.

Hammer Curls

Hammer curls are similar to regular curls, except the palms face in, which involves a bit more forearm than traditional curls.  Turning the hands makes this move challenging; you may need lighter weights. Like the regular curl shown previously, the hammer curl targets the biceps muscles. But, because the hands are rotated in, the forearms also get a bit more attention in this exercise. Changing the hand position can also make the exercise challenging in a different way, so you can do these in combination with regular curls or barbell curls to target the full range of the biceps and the forearms. 

  1. Stand with feet about hip-width apart, abs engaged as you hold medium-heavy dumbbells in front of the thighs.
  2. Turn the hands so that the palms face each other and squeeze the biceps to curl the weights 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 weights, 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.

Concentration and Preacher Curls

The concentration curl and the preacher curl are variations on traditional curls.  By placing your arms at an angle, you'll work the biceps in a different way and add new level of intensity to the exercise.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. This is a great exercise to put at the end of your biceps workout to really get the blood to your muscles or the pump.

  1. Sit or kneel and hold a dumbbell in the right hand.
  2. Bend forward, keeping the abs engaged and prop the right elbow against the inside of the right thigh.
  3. Contract the bicep and curl the hand towards the shoulder without moving the elbow. You don't have to touch your shoulder.
  4. Lower all the way down (keep a very slight bend in the elbow to keep tension in the biceps) and repeat for 1-3 sets of 8-16 reps on each side.

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.

Biceps exercises

I would like to share some very helpful exercises regarding biceps the following exercises show examples of moves that target the biceps muscles The most common biceps exercises include the basic biceps curl, but there are a number of variations that allow you to work your biceps in different ways.  Click on the pictures and hyperlinks to view detailed instructions or to see a larger picture.  

Routine workout for biceps exercises

Beginners Level: Choose 1 to 2 exercises, 1 to 2 sets of 12 to 16 reps
Intermediate/Advance Level: Choose an exercise from each column for 2 to 3 sets of 8 to 12 reps, resting between sets use enough weight that you can only complete the desired number of reps.