How to Get Better Biceps
Do standing barbell curls., Do standing dumbbell curls., Do concentration curls., Do reverse curls., Do preacher curls.
Step-by-Step Guide
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Step 1: Do standing barbell curls.
This is probably the best exercise for biceps.The standing barbell curl is what most people think of when they think big biceps.
With the standard variation, you place your hands shoulder-width apart on the barbell, start with your elbows fully extended, and curl your arms upward to bring the barbell up to your chest.
Keep your elbows fixed and back straight for proper form.This puts the maximum load onto the arms.
Don’t lower the barbell quickly.
Resist the weight as you slowly lower it to maximize the effectiveness of each rep.You can also do this exercise seated.
The bar will come down to a rest at your thighs, which shrinks the range of motion to the area that pumps the greatest load on the biceps. -
Step 2: Do standing dumbbell curls.
For standing dumbbell curls, you’ll assume the same stance as with a standing barbell curl, but the individual dumbbell in each hand allows you to work the arms either together or alternately.
Generally speaking, you can lift more overall weight with a barbell, but you may find it easier to do more reps with dumbbells, especially when doing them alternately.
One of the biggest benefits to standing dumbbell curls is the additional grip variation.
You can do so-called hammer curls with dumbbells.
A hammer curl is when you have your palms facing your sides throughout the range of motion instead of facing out and coming up to face toward you as with a barbell motion.Yet another variation you can do with the hammer curl during your standing dumbbell curls is to extend the range of motion by bringing the dumbbell up across your chest at a 45-degree angle instead of directly up at shoulder width., This curl isolates the whole biceps.
Sit down on a chair or bench with a dumbbell in one of your hands.
Lean forward slightly and place your triceps (back of the arm) on the inside of your thigh.
Inhale as your lower, and exhale as your bring it up to your shoulder.Then switch to other arm.
Ensure you avoid a swinging motion with your arm.
Both the upward and downward movements should be slow and controlled to maximize the efficacy of each rep., Start by holding a dumbbell in each hand with your palm facing behind you and the top of your hand facing forward.
Bring the dumbbell up toward your shoulder.At the top of the lift, the back of your hands will face up and your knuckles will face out away from you.
This is a great exercise for both biceps and forearms.
You can just as easily do this exercise with a barbell as well., Preacher curls isolate the whole biceps.
Start by taking a barbell or a pair of dumbbells and rest your arms on the preacher bench pad and press your chest against it.
Curl the weight slowly, bringing it almost entirely to your shoulder before bringing it back down.
When using dumbbells to do preacher curls, you can add more variation and work different parts of the bicep by taking advantage of a hammer grip with your palms facing to the side rather than up in the starting position. -
Step 3: Do concentration curls.
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Step 4: Do reverse curls.
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Step 5: Do preacher curls.
Detailed Guide
This is probably the best exercise for biceps.The standing barbell curl is what most people think of when they think big biceps.
With the standard variation, you place your hands shoulder-width apart on the barbell, start with your elbows fully extended, and curl your arms upward to bring the barbell up to your chest.
Keep your elbows fixed and back straight for proper form.This puts the maximum load onto the arms.
Don’t lower the barbell quickly.
Resist the weight as you slowly lower it to maximize the effectiveness of each rep.You can also do this exercise seated.
The bar will come down to a rest at your thighs, which shrinks the range of motion to the area that pumps the greatest load on the biceps.
For standing dumbbell curls, you’ll assume the same stance as with a standing barbell curl, but the individual dumbbell in each hand allows you to work the arms either together or alternately.
Generally speaking, you can lift more overall weight with a barbell, but you may find it easier to do more reps with dumbbells, especially when doing them alternately.
One of the biggest benefits to standing dumbbell curls is the additional grip variation.
You can do so-called hammer curls with dumbbells.
A hammer curl is when you have your palms facing your sides throughout the range of motion instead of facing out and coming up to face toward you as with a barbell motion.Yet another variation you can do with the hammer curl during your standing dumbbell curls is to extend the range of motion by bringing the dumbbell up across your chest at a 45-degree angle instead of directly up at shoulder width., This curl isolates the whole biceps.
Sit down on a chair or bench with a dumbbell in one of your hands.
Lean forward slightly and place your triceps (back of the arm) on the inside of your thigh.
Inhale as your lower, and exhale as your bring it up to your shoulder.Then switch to other arm.
Ensure you avoid a swinging motion with your arm.
Both the upward and downward movements should be slow and controlled to maximize the efficacy of each rep., Start by holding a dumbbell in each hand with your palm facing behind you and the top of your hand facing forward.
Bring the dumbbell up toward your shoulder.At the top of the lift, the back of your hands will face up and your knuckles will face out away from you.
This is a great exercise for both biceps and forearms.
You can just as easily do this exercise with a barbell as well., Preacher curls isolate the whole biceps.
Start by taking a barbell or a pair of dumbbells and rest your arms on the preacher bench pad and press your chest against it.
Curl the weight slowly, bringing it almost entirely to your shoulder before bringing it back down.
When using dumbbells to do preacher curls, you can add more variation and work different parts of the bicep by taking advantage of a hammer grip with your palms facing to the side rather than up in the starting position.
About the Author
Christine Myers
Dedicated to helping readers learn new skills in practical skills and beyond.
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