how else would you structure your arm training besides barbell curls?
Although we all know that triceps is the biggest muscle in the unicorn arms, it still doesn't stop the old timers from being passionate about biceps.
In order to make the biceps bigger, we always see guys doing curls at the gym with super heavy weights, swaying their bodies back and forth and swinging their elbows wildly, but they still can't lift them.
bicep curls can bring about significant strength gains and muscle definition. There are several variations of this movement, including using dumbbells, kettlebells, barbells or ropes. Starting with the standing dumbbell alternate bend, you can do this anywhere. The bent over is a typical movement in upper body strength training.
benefits
the bent raise trains the biceps in the front of the upper arm and also works the brachialis and radialis in the lower arm. These muscles are used in common everyday movements to hold things. Arm curls build arm strength and teach you how to use your arm muscles properly to support your core muscles.
Step by step breakdown of the movement
choose a dumbbell that allows you to perform 10 standard reps. It is recommended that you choose a 5lb or 10lb dumbbell for the starting weight. If you are in the process of recovering from an injury, you can start with 2 lbs.
hold a dumbbell in each hand on each side of your body with your palms facing the side of your thighs and your arms vertically down. Keep your feet shoulder-width apart. Tighten your core muscles and get ready to lift the weights.
Raise the dumbbells towards your shoulders with one hand, rotating your wrists as you bend your arms upwards so that your palms end up behind you. Keep your elbows down and your forearms almost perpendicular to the floor. Keep your elbows close to your body during the movement and exhale as you bend.
Return the dumbbell to the starting position and do the same with the other arm. Lower the dumbbell as you inhale. Continue alternating until you have completed the reps.
Do three sets of 10 reps with each arm. If the reps are too many, do not reduce the weight and do five reps per arm instead.
Common mistakes
train your biceps fully by avoiding these mistakes.
1. Overhead bending
don't lift the dumbbells so far back that your forearms are over the vertical position. In other words, don't let the dumbbell go over your shoulder.
2. Do it too fast
focus on good form rather than the speed at which you do it, at least when you first start doing it. Lift smoothly and slowly and feel the burn.
3. Elbow position and movement
the elbow does not move during the entire bend, always close to the side of the body, only the arm below the elbow is in motion.
4. Shoulder or torso lending
do not borrow force through the shoulders or torso when performing the dumbbell curl as this will cause the body to twist and sway. Keep your focus on your arms and maintain correct posture. If borrowing occurs, choose a lighter weight or reduce the number of reps. If you find yourself swaying, lean against a wall so that you are aware of the movement, or do the movement sitting or kneeling.
modifications and variations
variations of the curl include standing, seated, upward slant and 'concentration' (elbows on inner thighs). Barbells and ropes are used for similar sets of curls. You can use these variations to make biceps curls more challenging.
Need modifications?
If you are recovering from an injury, you can use a lighter weight, such as 2 lbs. You can also find a small partner to help you lift or lower the weight. If it is difficult to do in a standing position, you can do this sitting in a chair without arms or on a weight bench.
ready for a challenge?
When you have fully mastered the unilateral bicep curl movement, you can start doing bilateral, while raising your arms. This requires more core stability and will prevent you from borrowing strength with your shoulders or rocking your body. You can stand on a balance plate or bosu ball to challenge your balance.
safety and precautions
most people can do this movement. However, if you injure your arm or feel pain during the movement, stop immediately. After a few movements you may feel fatigue and biceps heating up, this is to allow the muscles to strengthen and grow.
Don't add extra reps if the movement is not done properly. Take a break before doing the next set.
we strongly recommend that you start with light weights to ensure absolute standard of movement before slowly moving up the weights. Otherwise you are likely to end up with an elbow or wrist injury and you may end up not being able to train your chest, back and legs, not to mention your arms.
