![]() ![]() ![]() When handles are used, a standard underhand grip, overhand grip, or hammer grip can be used. Within this option, there are many different hand positions to build strong biceps. The cable curl uses a cable machine for the exercise instead of free weights. The pronated grip targets the biceps and the brachioradialis in the forearm. Whether using dumbbells, kettlebells, or barbell, the grip is switched to overhand. The reverse curl adjusts the hand position yet again. The barbell curl requires a greater degree of flexibility and range of motion at the wrist and elbow than the dumbbell curl since the hands are set on the bar and do not move. Extend the arms and lower the weight back to the starting position. Curl until maximum elbow flexion is reached with the elbows staying at the sides of the body. ![]() With an underhand grip at shoulder width on the bar, curl the bar upwards towards the shoulder. Barbell Curlįor this curl variation, a barbell is used instead of dumbbells. The rotation of the palms adds a focus on the brachialis and brachioradialis in a way that many other variations cannot. Extend the elbow and lower the weight back to the starting position. Curl the weight up towards the shoulder creating flexion only at the elbow. Turn the palms towards the midline of the body with the thumbs up. This bicep curl variation is like the standard biceps curl with one small adjustment. A kettlebell rests on the back of the hand and wrist at maximum elbow flexion which continues to stimulate the biceps. With a dumbbell curl, there is little tension at the end of the concentric contraction when the weight is at the shoulders since it is in the hands. This applies specifically at full elbow flexion. Second, the weight is hanging, and tension is created through more of the range of motion than with a standard dumbbell. First, the handle on a kettlebell is often thicker than dumbbells and can be easier to hold. The use of kettlebells is beneficial for two main reasons. Extend the arm and release the weight back to the starting position. Holding two kettlebells with a supinated grip, curl the weight towards the shoulder until maximum elbow flexion is achieved. A crossbody curl allows the dumbbell to start on one side of the body, but finish elbow flexion at the opposite shoulder. With dumbbells, the movement can be alternated from one side to the other or done in tandem. With the arms fully extended at the sides and a supinated grip (underhand grip) on the dumbbells, curl the weight up towards the shoulder creating flexion only at the elbow. Dumbbell Biceps CurlĬonsidered the standard biceps curl, the dumbbell curl can be completed seated or standing. ![]() Small changes to the grip, hand position, angle of elbow flexion, and range of motion used will change the synergist muscles engaged during the exercise. Many biceps curl variations can be used to train the biceps muscle in a workout. The triceps are the antagonist muscle to the biceps brachii and are recruited to decelerate elbow extension during the eccentric biceps contraction. Most of these muscles stabilize the shoulder, wrist, and elbow during a biceps curl and the muscles of the forearm control grip strength. The muscles recruited for a biceps curl include the anterior deltoid, the biceps brachii, the brachialis muscle, the brachioradialis, and the flexors and extensors of the forearm. Training for strength often requires using tempo and time under tension while training for muscle growth will require heavier weight and different training splits. Isolated biceps curls can be used in a workout for strength building and hypertrophy to build bigger arms. There are many ways to train the arms and the biceps in particular, but the biceps curl is a foundational movement for individuals of all fitness levels. ![]()
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