A lot of people in the gym want to look like their biceps can move mountains. That’s great, unless you pick a weight that’s so heavy it results in bad form, which isn’t going to help muscle development in the long run. As the biceps curl is an isolation movement, it’s vital to pick a weight that doesn’t force you to bring other muscles into the move. For instance, if the struggle to get the weights to the top is too great, more often than not people start to swing their back to get a helping hand from momentum.

• A concentration curl is commonly done seated with the elbow of the arm being trained on the inner thigh on the same side of the body.
• While bicep curls feature several adjacent muscles that stabilize and work with the biceps, the pectoralis or pec muscles aren’t active during the exercise.
• Cheat Curls are an ideal solution to prevent joint injury on the last 2-3 reps of a set as muscle failure sets in.
• The biceps are a crucial component of so many compound lifts.
• To perform the barbell bicep curl stack, you’ll need a bar, and maybe a mat for your knees.
• The bicep curl does not only activate the biceps, it also activates the forearms and wrist muscles depending on the grip you are using.
• A strict curl is performed standing up against the wall using a straight barbell.

Although lifting this way can indeed generate a potent muscle pump, it doesn’t put your biceps under an optimal stretch to stimulate maximum muscle growth. Conversely, if you don’t kick the half fitness equipment rep habit, you’ll impair your mind-muscle connection while simultaneously jacking up your injury risk. This is because when you use momentum to get the bar moving, you’re initiating the rep with a muscle group other than your biceps. Hence, you also reduce your ability to feel the target muscle working, which defeats the purpose of this isolation exercise. Below are two primary training goals and programming recommendations when programming barbell curls into training programs. A lot of lifters will let the shoulder get pulled forward, almost hunching forward.

Dumbbell Reverse Curl

This is why the pull-up is mainly a back exercise. If you don’t have the equipment to try all of the types of dumbbell curls but still want to grow your biceps, then the banded bicep curl is your best friend. The Zottman curl is one of the best dumbbell curls for building the upper arms and forearms.

Standing Barbell Curl Video Exercise Guide

This is a killer bicep move that will completely pump up your biceps. This works mostly the long head and will help you develop that amazing peak of the bicep. Stand straight while keeping your shoulders retracted and start curling the bar up. Grip the barbell with hands about shoulder-width distance apart while standing straight.

Why Do Bicep Curls?

Performing the pronated curl thus helps you to sculpt more aesthetic arms because the brachialis can improve your bicep peak and make your arms look wider when it’s well-developed. With all else being equal, and assuming the goal is to build muscle, I think most people will do best on a 3 or 4 day program. The 2 day routine will definitely work quite well, but it’s something I’d save for when a person is unable to train any more than that. In fact, I truly doubt you’d see any meaningful difference whatsoever. Barbells aren’t just for multi-joint moves like presses, squats, and snatches—the implements are just as useful for bicep curls, too. Remember, for best results, keep your wrists straight and rigid during the exercise.

Verbeter Je Barbell Curls

Let your arms rest at your sides and look forward—into a mirror, if possible, to monitor your technique. Austin Letorney is a writer, actor, and fitness enthusiast. As a former rower, he has shifted his focus to sharing his knowledge of the fitness world and strength sports with others.

Barbell Curl Variations

Once you’ve lifted the bar as high as you can, squeeze your biceps and then begin slowly lowering the bar down until your arms are nearly straight, again. If your elbows come forward at the end of the motion you are doing it wrong. Because when your elbow drives forward you take tension off of the bicep, and tension is necessary for growth. Personal Trainer, Strength Training Will Davis, MSc is the founder of Underdog Strength Training, an online coaching service for guys who lift weights in order to boost their confidence. As a natural ectomorph, he understands the issues some guys face about revealing their physique in the presence of others.