Biceps curls target the biceps brachii muscle and can be performed with dumbbells, barbells, or machines. Variations include preacher curls, dumbbell alternate curls, and hammer curls. Proper form and weight selection are important for muscle growth and injury prevention.
Biceps curls are weight training exercises that target the biceps brachii muscle. The move can be performed with dumbbells, a barbell, or an ergonomically designed bar known as an EZ curl bar. Alternatively, the exercise can be performed on a bicep curl machine or using a low pulley cable. Variations of the exercise can include preacher curls, dumbbell alternate curls, and hammer curls—each move is meant to stimulate a different area of muscle.
The anatomical term biceps brachii originates from the Latin words biceps meaning “two heads” and brachialis meaning “of the arm.” Thus, the term describes a two-headed muscle of the arm, and it is this dichotomous nature of that muscle that leads to the many variations of the biceps curl. For example, straight barbell curls will engage the long or lateral head of the biceps, while movements that require forearm rotation, such as the alternate dumbbell curls, will engage the short or medial head of the biceps. Requiring a neutral grip in which there is no pronation or supination of the wrist, hammer curls activate both heads of the biceps and the brachialis, a smaller muscle that lies below the biceps brachialis and aids in elbow flexion.
Dumbbell biceps curls can be performed seated, standing, or supine on a weight bench. Barbell bicep curls are generally only performed standing up. A seated dumbbell curl is generally a good movement for beginners, as it decreases the chance of injury and cheating by adjusting your torso or upper arms to support more weight during the movement. Whether standing or sitting, the torso should always remain perpendicular to the floor, shoulders fixed, and legs slightly bent and shoulder-width apart. Throughout the movement, care should be taken to minimize any swinging motion of the upper arm, as this usually brings other muscles into play and takes the focus off the biceps.
As with any weight training exercise, the amount of weight used for bicep curls and the number of sets and repetitions can be adjusted based on personal goals. A heavier weight with fewer reps should stimulate your fast-twitch muscle fibers and build biceps muscle size and strength. Higher reps with lighter weight will tend to stimulate slow twitch muscle fibers and result in increased overall endurance without adding bulk to the muscle. In either case, proper form must be maintained throughout the movement to minimize the risk of injury and to properly focus stress on the biceps brachii muscle.
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