#Bicep curl full#
#Bicep curl free#

#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. All of a sudden it might take fewer reps to get that juicy arm pump.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. When performing whatever curl variation, try squeezing at the top, then lowering with a 3-second count. Use it! The bicep is especially challenged on the downward part of the movement also called the eccentric phase. Since you won’t be able to move as much weight with the Fat Gripz, consider doing more reps/volume while using them. If you want to absolutely wreck your grip and grow your forearms, consider increasing the diameter of your dumbbell or barbell by attaching a Fat Gripz pad. Try the Behind-The-Back Cable Curl if you’re looking for something a little different. The point is to isolate your biceps and avoid extra movement from the rest of your body.Ĭable machines can substitute for weight in almost any version of the curl and you can pretty much use any attachment. Check your ego and don’t overload the weight so you can get the most out of using them.

#Bicep curl full#

The inner zig-zags are the most useful for bicep work, since they set your forearm supination at a more natural angle than a straight barbell.Ĭonventional gyms are full of machines specifically for bicep curl variations. Use it for any curl variation to decrease the tension on your wrists and elbow joints. The short, funny-looking, squiggly-shaped bar has a purpose. Step on the band so the loop goes around both feet and adjust the tension so you can curl the band up as you would dumbbells or a barbell. Super simple finisher: 100 curls and 100 tricep extensions using a light band. Here are some of our favorite pieces of interchangeable equipment for bicep work: We focused on using dumbbells or straight barbells in the exercises above, but don’t forget about all the other tools and techniques out there. Read on for your guide to building bulging biceps that’ll make your mama proud. And let’s not pretend that as athletes, we don’t want to look the part. Does he even lift? A strength athlete would say ‘no’, but chances are his biceps are pretty well developed. We all know the type who ruined curls for everyone: skips leg day, has skinny calves, exclusively wears stringer tanks, and does curls in the squat rack. (But let’s face it, all genders like built arms.) Plus, nicely developed biceps are pretty popular with the opposite sex, which is literally where the term “curls for the girls” comes from. They’re also more readily noticeable in daily life than jacked legs or a six-pack. If you’re not into bodybuilding, curls seem like the ultimate useless isolation movement for the sole purpose of growing big arms and a bigger ego (à la Gaston).īicep workouts are where many young guys and girls start working on their first physique gains, because big arms are a decently attainable goal for looking swole. Ahh, bicep curls-the target of fit culture hater-ade since the dawn of the bro sesh.