Biceps curls exercise : Muscle worked, Health Benefits, How to do?

What is biceps curls exercise?

• This exercise also known as arm curls and dumbbell curls.
• It mainly improve power of your biceps brachii muscles.
• This exercise highly recognized weight training exercise for upper limb.
• It is excellent exercise for your upper limb strengthening .
• It mainly done with a barbell, dumbbell, resistance band,kettlebells, or other equipment.
• You use biceps muscles every time you pick up something , which is commonly throughout the daily activities.
• Doing the standing biceps curl is build your strength in the upper arm and learn to use your arm muscles perfectly, bracing with your core muscles.
• you can Start this exercise with the standing alternating dumbbell biceps curl, which can do anywhere.
• Curls are a classic exercise you can used for upper-body strength training in your routines.

Which muscle use for biceps curls?

• It name itself implies the use of muscle.
• Biceps Curls exercises mainly strengthen elbow flexors muscle specially biceps muscles which is located in front of the upper arm, and it also work muscles of the lower arm—the brachialis and brachioradialis.
• Bicep or biceps brachii , this both are large muscle that lies on the front part of the upper arm in between the shoulder and the elbow joint . this muscle arises on the scapula and runs towards the upper forearm. The biceps muscle has two heads – that’s why its name is the short head and the long head biceps brachii.
• The biceps main action is to flexion of elbow and supinates in the forearm -allowing elbow in to rotation so the palm faces up or forward. The biceps is one of three muscles which is located in anterior compartment of the upper arm, along with this two muscles, brachialis muscle and coracobrachialis muscle.

These are some Benefits by doing biceps curls:

Isolation

• This is a single-joint movement exercise ,which is great to isolate the biceps.

Hypertrophy

• Hammer curls help to increase bicep muscle mass.

Strength

• It will help to strengthen your arms, which can improve athletic performance and facilitate activity of daily living, picking up objects, and carrying things, carrying kids around. it will build your arm strength.

Upper Body Health

• Biceps collaborate in forearm supination, elbows flexion, and shoulder stabilization so stronger biceps help you to maintain a healthy upper limb and its movements.

Aesthetics

• Bicep curls help to developing beautiful arms, which can translate into a great physique.

Simple

• The bicep curl is a straight forward and simple exercise. You can do this anywhere with just a pair of dumbbells.

Variations of biceps curl exercise:

Dumbbells biceps curl

Following are 4 different types of exercise you can do at Home with the use of Dumbbells.

Dumbbell Incline Curl:

• For this exercise you need bench which is adjustable positioned of 45-degree angle, you have to perform incline biceps curls by using dumbbells.
• Incline biceps curls are mostly done with lighter weight compare to regular biceps curls, and by sitting on a incline bench.
• You have to hold the dumbbells in your both hands and close to your body with elbows flexed, then you have to perform a full curl with your forearm is in supination and then moving elbow towards you (flexion) and then elbow push away from you.

Supine dumbbell curl:

• For this you have To lie down supine on a flat plinth, with holding dumbbell in each hand And hang down both arm until enough tension is feel in the shoulder.
• Simultaneously raise the dumbbells towards you with elbow flexion,and then push way from you for another repetitions.

Dumbbell preacher curl:

• For this you have to Sit on a preacher bench and adjust your seat height to a comfortable position.
• Back of upper arm tightly attached to preacher bench with holding dumbbells in each hand.
• Now fully flexed your elbow and contract your biceps muscle.
• Then extends elbow away from you .return to initial position for next repetitions.

Dumbbell reverse curl:

• For this exercise you have to stand with shoulder and width apart,with your forearm pronated into a shoulder width reverse grip and hold the dumbbells.
• Keep your elbow straight and you have to do dumbbells curl towards shoulder until the biceps are fully contracted.
• Then take your elbow back to initial position for next repetitions.

Kettlebell Curl

• For this you have Hold two kettle bells with a supinated grip,then curl the kettle bells towards the shoulder until it going in maximum elbow flexion.
• Extend your arm and release the kettle bells back to the starting position.
• Benefit of this curl is kettle bell handle is thicker then dumbbells,weight is hanging tension create in more range of motion.

Hammer Curl

• In this you only use a dumbbells but the position of gripping is just different from basic dumbbells curls.
• Turn your palms towards mid line of your body with thumbs up.
• Curl dumbbells towards the shoulder with this you have to do elbow flexion,then extend elbow and lower the dumbbells back to starting position for next repetitions.
• The rotation of palms added some focus on the brachialis and brachioradialis muscle in a way that has many other variations not focused.

Barbell Curl

Following are 4 different types of exercise you can do at Home with the use of barbell.

Barbell preacher curl:

• For this you have to Sit on a preacher bench and adjust your seat height to a comfortable position.
• Back of upper arm tightly attached to preacher bench with holding barbell in your both hand.
• Now fully flexed your elbow and contract your biceps muscle.then extends elbow away from you .
• Return to initial position for next repetitions.

Barbell reverse curl:

• For this exercise you have to stand with shoulder and width apart,with your forearm pronated into a shoulder width reverse grip and hold the barbell.
• Keep your elbow straight and you have to do barbell curl towards body until the biceps are fully contracted.
• Then take your elbow back to initial position for next repetitions.

Prone incline barbell curl:

• This variation also known as a spider curl.for this you have to lie down on a incline bench with your face towards the ground.
• Then holds a barbell in your hand with shoulder width supinated grip.
• Keep your elbow straight and you have to do curl the barbell towards shoulder until the biceps are fully contracted.
• Then take your elbow back to starting position for next repetitions.

Cable Curl

• For this variation you need a cable curl machine for the exercise instead of dumbbells and kettle bells.
• In this variation there has many different hand positions to build your biceps strong .
• When cable handles are used, you adjust standard underhand grip, overhand grip, or hammer grip.
• There all are also straight bar and EZ bar cable attachments in this machine.
• The angle of the curl will be adjustable in this. A high cable curl position will work your anterior deltoids and upper pectorals as the upper arm will be hold parallel to the ground with an external rotation of shoulder joint to contract biceps brachii muscle during elbow flexion.
• On another side, a low cable curl grip need for slight pinch in your upper back to retract shoulder blades and keep chest open during curl.

Lying high cable curl:

• For this variations you have to Lie prone on a bench that is under a cable machine with pulley at the highest level.
• Hold a handle which is attached to the pulley with a shoulder-width grip, and fully extend your elbows.
• Upper arms should be fixed and curl the bar towards forehead until the elbow is fully in flexion.
• Then return bar in to starting position for next repetition.

Overhead cable curl:

• For this you have to Stand in a middle of a cable machine with two pulleys adjust at your shoulder-height level, hold a stirrup handle in each hand.
• Raise your both upper arms parallel to the shoulders, and supinate forearms to let the palms facing towards trunk .
• Drive the stirrups inside until biceps are fully contracted, then return the stirrups into starting position for next repetition.

Zottman Curl

• This variation of curl is mostly done with dumbbells, kettle bells, or bands.this variation is requires rotation from wrist.
• you have to Start this with a basic curl like palms up.
• when you flexes elbow, and bringing the weight toward the shoulder, your palms rotate away, contract forearm muscles.
• when arm extends,you have to rotate wrists back to the supinated position for next repetitions.
• For this variation i will suggest a lighter weight to protect the lower arm muscles.

Concentration Curl

• This type of curl is commonly done in sitting position with the elbow rest on the inner thigh on the same side of the body where the curl is performed.
• As this name itself implement more regards on concentric contraction of biceps brachii and brachialis.

• In a seating position, you have to move the foot outside of a shoulders.
• Hinge from the hip joint, keep your back flat and braced abdominal until just above your left elbow is midway on inside of the left thigh.
• By using a standard or hammer grip, flex elbow to take the weight towards the left shoulder.
• When maximum elbow flexion is don then extend the elbow, and lower the weight back to the initial position for next repetitions.

Drag curl:

• For this variation you have to Hold the barbell or dumbbells with shoulder-width underhand grip in a standing posture.
• In this variation your elbow does not need to be in a fixed position. I
• Instead of elbow flexion is the fundamental idea that move the barbell vertically up towards your shoulder while elbows is going back side as elbow flexion position.
• Then move elbows forward when forearms are beyond the chest level.
• Elevate the forearms until they are perpendicular to the trunk, then take the barbell back to the initial position for next repetition.

Body weight curl:

• Grip under a bar, rings or suspension trainer you have to use a supinated grip and place your feet on the ground.
• Now curl your neck towards a bar, ring or suspension trainer which is perform flexion in forearm.
• A position of the foot can be modified to overcome the difficultly of the exercise.

21s is a technique which you can use for different range of motion:

• This technique you can used for any exercise.
• It works on shorter range of motion to keep target muscle under tension longer to maximize fatigue and ensure muscle growth and improve strength in muscle.

• This technique for biceps curl is Start with your arms fully extended and an underhand grip.
• Flex elbow and bring the weight towards you until the elbow reaches a ninety degree angle.
• Then Extend arm and lower the weight back to the initial position.
• You have to Complete seven repetitions in this way.
• For next 8 to 14 reps ,you begin with the elbows at a ninety degree angle and move weight towards shoulder until elbow in maximum flexion, extend arm and lower the weight back to the ninety-degree in initial position.
• In last seven repetitions you have to do full range of motion from full elbow extension to flexion.

Safety and Precautions you have to taken before doing this exercise:

• This exercise is generally recommended for all people. But if you have an arm injury or experience pain during the exercise,then immediately stop doing this exercise.
• You must Take a rest before going to next set.
• Do not lift too heavy weight in beginning , and if you feel any pain then stop doing. Build big biceps is more popular, but do not rush to get to more weights before you are ready. Injury of elbow or wrist will be possible, and that will put a strain on your entire workout of routine.

• MRI shows in tear of the distal biceps tendon Injuries will be happen due to incorrect method, careless mistakes and ego lifting. a most common injury caused by biceps curls is tear in biceps tendon .There has two main causes of biceps tendon tears heavyweight and overuse of muscle.
• There has other injuries caused by biceps curls, such as Ulnar nephropathy, Pectoralis Major Rupture,injury that occurs in the chest.

Avoid this Mistakes when doing Bicep Curls :

• Do not move your elbows and upper arms throughout the biceps curl.
• Our main aim is to hold the arm steady. Do not perform biceps curl fast to avoid momentum.
• Take Slow repetition timing. Do not use very heavy weights in order to avoid the core and back muscle stress, carry the minimum load for the biceps.
• Which allow you to perform maximum repetitions with good form.

Going Too Fast

• You must Concentrate on proper form rather than speedy movement or execution. Lift the weights in a smooth pattern, taking as much time to lower the weight which you do to lift it.

Improper Elbow Position

• The position of your elbows should be maintain during the exercise. it should remain close to side of your body and only the lower arm should move.
• If you detect your elbows move away from your trunk or floating in front or behind a body, you are probably taking more weight then applicable.

Using Momentum

• Do not recruit the shoulders or trunk to swing the weights up when complete a dumbbell curl.
• This will end up feeling like a swinging, twisting, or heaving movement.

• Concentrate on maintain a tall, straight spine and engage your core.
• Keep your shoulders relaxed and watch that they do not move forward to start the movement.
• Use lighter weights or decrease number of repetitions if this happened.