The bicep curl exercise is a technique that
strengthens various muscles in the forearm and in the
upper arm. Bicep curls can be completed in different
forms and variations, with or without added weight, or
resistance. Performing bicep curl exercises the correct
way is very important to reduce the risk of injury.
I.
Muscles Activated:
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II.
Upper arm: Biceps brachii
Forearm: Brachioradialis and Brachialis
How to Complete a Bicep Curl:
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Place dumbbell in each hand,
standing with feet hip width apart.
Keep your back straight and
maintain a neutral spine. Knees
should be slightly bent.
Place arms down by side with palms
facing forward.
Curl both arms upward until they are
positioned in front of your
shoulders. Keep elbows close to body while driving dumbbells
toward you.
Slowly, lower the dumbbells back down to resting position.
Repeat 3 sets of 10 repetitions.
III. Benefits of Bicep Curls:
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Increases stamina
Less strain on back while building arm strength
Flexes muscles
Less stress placed on wrist
IV. Variations
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Hammer curl (neutral
grip)
Standing barbell curl
Theratube curl
Pronated grip
Arm curl machine
V.
Avoiding Injury
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Do not lean back or rock your body forward to help lift the
weight.
Do not rest when you reach the top or bottom of the exercise.
Keep constant tension on the biceps.
Lower weight back to starting position slowly with control.
Keep your elbows as close to your body as possible to avoid
musculoskeletal injuries.
Begin with 3 sets of 10 repetitions. Increase or decrease weight
of dumbbell suitable to your training needs. If you experience
general soreness more than normal after completing exercise,
decrease weight of dumbbell to avoid injury.
Always listen to your body.