Biceps are one of the most worked body parts, yet they are also one of the smallest.
So, why are they one of the favorite muscles to work? Maybe because they look great when developed! But, so does any other body part. Maybe it's because you like the girls to flock to you, and the gals love to grab around your biceps. Whatever the reason, why they are the most worked, I don't know.
Many people, when working the biceps, just do lots and lots of stand up curls. This is a great exercise but there are many different types of curls. In this article, I will tell you the different exercises for the bi's and tell you how to perform them.
Bicep Exercises
Stand-Up Curls
Stand-up curls are the most popular type of curl. To perform this, stand with your feet shoulder width apart, hold the barbell, EZ-bar, or the dumbbells, keep your elbows tucked into your hips, and pull them up to your chest keeping your elbows tucked to the side at your hips.
When at the top, squeeze the bar to tense the biceps. Make sure not to swing your back to help lift the weight. This could damage your lower back and doesn't work the bicep to its full potential. To prevent this, use dumbbells and do one arm at a time, but alternately.
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Stand-Up Curls (Alternating Dumbbell Curls).
Sit-Down Curls:
Sit-down curls are performed on a upright bench to support your back. You can also put the bench on an angle. (This is called an incline exercise.) Place the dumbbells on either side of the bench just below your butt. And again pull them towards your shoulders and squeeze at the top. Again for this exercise you can go alternately.
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Sit-Down Curls (Incline Dumbbell Curls).
Concentration Curls:
To perform dumbbell concentration curls, sit down with your back unsupported. Put your feet over shoulder width apart and your feet should be placed flat and pointing the same way as your knee. Next, take a dumbbell in your right hand and place your right elbow on your right inner thigh.
Next lift the weight up towards your chest keeping your elbow locked to your thigh. Repeat with your left arm on your left thigh.
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Concentration Curls.
Preacher Curls:
To perform preacher curls, place a bench as though you are doing sit-down curls on an incline of about 45 degrees. If you perform with a dumbbell, place one arm down the bench, put a dumbbell in that arm and lift it towards your head and again squeeze at the top. If you are using a barbell or EZ-bar, you are using 2 arms at the same time.
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Preacher Curls.
Lat Pulldowns:
Lat pulldowns work mainly the back but also involve your inner biceps. It makes the line in your bicep which you see when you tense.
The other exercises which work the bi's as well as the back are the underhand grip pull down and behind the neck pull down.
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Lat Pulldowns.
Conclusion
All of the curls above involve the same action, which is starting from a low position and lifting the weight towards your chest, shoulders or head. Also in these curl exercises you squeeze the weight at the top of the rep.
If you find the set easy in any of the exercises, then either increase the weight, add more reps, or make each rep slower.
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