1. Dumbbell Curl
Stand holding a dumbbell in each hand with palms facing your sides. Keep your weight on your heels and lean forward slightly. Without letting your upper arms drift forward, curl the weights, rotating your wrists outward so that your palms face you in the top position. Hold the top for a moment and squeeze your biceps. Lower the weights back down and flex your triceps hard in the bottom position (your arms should end up slightly behind your body).
2. Hammer Curl
Hammer curls are one of the great bicep exercises for adding variety to a bicep routine. While they are not a requirement, they are a good alternative to dumbbell curls. They work the whole bicep muscle while also providing a secondary forearm workout. The twisting of the wrist causes the bicep to be worked in a different way than a standard dumbbell curl. While performing this exercise, keep your elbows locked in by your sides throughout the set. Do not allow them to come forward as you curl the weight up.
3. Incline Dumbbell Curl
Position an incline bench at roughly 55-65 degrees, select the desired weight from the rack, and sit upright with your back flat against the pad.
Using a supinated (palms up) grip, take a deep breath and curl both dumbbells towards your shoulders.
Once the biceps are fully shortened, slowly lower the weights back to the starting position.Repeat for the desired number of repetitions.
4. Cable Curl
Stand up with your torso upright while holding a cable curl bar that is attached to a low pulley. Grab the cable bar at shoulder width and keep the elbows close to the torso. The palm of your hands should be facing up (supinated grip). This will be your starting position.
While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second as you squeeze the muscle.
Slowly begin to bring the curl bar back to starting position as your breathe in.
5. Barbell Curl
Keep your elbows stationary throughout the movement. Do not lift or move the elbows.
Make sure to squeeze the biceps at the top of the lift, use a controlled pace throughout the movement, be sure to lower the weight all the way until your arms are fully extended.
6. Close-Grip Curl
Hold a barbell with both hands, palms up and a few inches apart.
Stand with your torso straight and your head up. Your feet should be about shoulder width and your elbows close to your torso. This will be your starting position. Tip: You will keep your upper arms and elbows stationary throughout the movement.
Curl the bar up in a semicircular motion until the forearms touch your biceps. Exhale as you perform this portion of the movement and contract your biceps hard for a second at the top. Tip: Avoid bending the back or using swinging motions as you lift the weight. Only the forearms should move.
Slowly go back down to the starting position as you inhale.
7. Barbell Preacher Curl
To perform this movement you will need a preacher bench and an E-Z bar.
Grab the E-Z curl bar at the close inner handle (either have someone
hand you the bar which is preferable or grab the bar from the front bar
rest provided by most preacher benches). The palm of your hands should
be facing forward and they should be slightly tilted inwards due to the
shape of the bar.
With the upper arms positioned against the preacher bench pad and the
chest against it, hold the E-Z Curl Bar at shoulder length. This will
be your starting position.
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