Biceps Curl: What is it, Technique, Tips and more!!

The biceps curl is an exercise in which you isolate the muscle groups of the biceps brachii and in turn strengthen them, whether you do it with different types of barbell, dumbbell or machine, this is an indispensable exercise if you want your biceps to grow.

Technique

To do biceps curl with EZ-bar you have to:

• First, put an appropriate weight on the bar so that you can do between 6-15 repetitions if you want to focus on hypertrophy or 3-5 if you want to focus on strength.

• Second, grip the bar with an underhand grip on the curved parts to make it more comfortable for your wrists.

• Third, keep your elbows close to your body with your arms extended.

• Fourth, inhale and while keeping your elbows close to your torso, bend your elbows bringing the bar towards your shoulders, hold the position for a second and then lower the bar in a controlled manner and exhale.

Common mistakes

• One of the most common errors during this exercise is the swinging of the body to move more weight which causes you to lose technique.

• When doing biceps curls, a serious mistake is to flex your wrists as a result of low wrist strength, as this can destroy your wrist joints temporarily or permanently.

• Doing biceps curls with the elbows separated to the torso is another common mistake that people make without realizing it, since this makes you not work the bicep completely and take that tension to the shoulder.

• Failure to keep the back straight causes the tension that should go bicep to go to the shoulder which can lead to injury.

Tips

• If you want to have a lot of tension when doing bicep curls, do them with your back to a wall so that all the tension goes to the bicep.

• Prioritize the eccentric phase of the exercise (when your muscle is more stretched) since in this exercise there is more tension in this phase unless you are doing the bicep curl on a machine.

• If doing biceps curls hurts your wrists (doing the technique well and with a weight you can lift) try changing your grip, try changing your grip from straight to slightly inclined.

Variations

Incline dumbbell curl

How many calories do you burn with biceps curl ?

The number of calories you burn with biceps curl depends on your body weight, exercise intensity, duration, and your basal metabolism. But I can give you an estimate.

For a 70kg (154lbs) person:

-Moderate workout for 30 minutes: 105 calories

-Intensive workout for 30 minutes: 165 calories

Note: These are estimates. Use a heart rate monitor or a fitness app for a more precise calculation.

The Incline Dumbbell Curl is an isolation exercise that focuses mainly on working the biceps brachii. It is performed on an inclined bench, which allows for a greater range of motion and targets the long head of the bicep.

• First, set the bench at a 45-degree angle and sit with your back firm against the bench. Hold a dumbbell in each hand with an underhand grip (palms facing up).

• Second, let your arms hang down fully extended, with the dumbbells by your sides. Ensure your shoulders are down and back, and keep your chest open.

• Third, keep your elbows slightly bent to avoid hyperextension and position your upper arms perpendicular to the floor. This will prevent any strain or injury from hyperextending your arm.

• Fourth, inhale and begin to bend your elbows, bringing the dumbbells toward your shoulders. Hold for 1 second and then slowly lower the dumbbells back to the starting position while exhaling. Make sure you don't completely lock your elbows at the end of the movement.

Hammer Bicep curl

The Hammer Bicep Curl is an effective isolation exercise that targets the brachialis, biceps brachii, and brachioradialis muscles. It is performed using dumbbells and can be done either seated or standing.

• First, stand or sit with a dumbbell in each hand and keep your arms fully extended while having a neutral grip.

• Second, keep your upper arms still and close to your torso, keep in mind that only your forearms can move and not your entire arm.

• Third, keep your elbows slightly bent to avoid hyperextension, and maintain a neutral wrist position throughout the movement.

• Fourth, inhale and begin to flex the dumbbells simultaneously towards your shoulders, maintaining a neutral grip, and when you are at the top of the movement contract your biceps.

• Fifth, exhale as you slowly lower the dumbbells back to the starting position, avoid locking your elbows and control the movement.

Preacher Curl Machine

The Machine Preacher Curl is an isolation exercise that focuses mainly on working the biceps brachii, it is performed sitting on a machine designed with a padded support that helps focus the work on the bicep.

• First, Adjust the seat height so that your armpits are flush with the top edge of the preacher pad and hold the handles with an underhand grip.

• Second, sit with your back straight and with your chest slightly forward, rest your arms against the pad.

• Third, keep your elbows slightly bent to avoid hyperextension and place your arms completely on the pad, this will prevent any breakage from hyperextending your arm.

• Fourth, inhale and begin to bend your elbows bringing the handles to your shoulders, hold for 1 second and return to the starting position and exhale, make sure not to completely lock your elbows at the end of the movement.

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