Download
1 / 10
100 likes | 105 Views
Bicep curls target the bicep brachii muscles, the larger muscle that lies on the front of the upper arm between the shoulder and the elbow. With proper and regular training these muscles can get stronger and toned.<br><br>The dumbbell curl is a famous bicep exercise so itu2019s no surprise that gym-lovers would like to have a strong grip and compare their dumbbell curling strengths with others.
E N D
How to master and get the most out of your bicep curls workout? Bicep curls target the bicep brachii muscles, the larger muscle that lies on the front of the upper arm between the shoulder and the elbow. With proper and regular training these muscles can get stronger and toned.The dumbbell curl is a famous bicep exercise so it’s no surprise that gym-lovers would like to have a strong grip and compare their dumbbell curling strengths with others. In this blog post, we will discuss the benefits of bicep curls, the common mistakes and safety measures you should take to avoid injuries.
What is a Bicep Curl? The bicep curl is one of the popular weight-training exercises for arm muscles. This specific type of exercise focuses on strengthening the bicep brachii muscles. Since the biceps brachii has two heads attached to your forearm, the bicep curls have different variations for each head. Thus, weight trainers follow different movements to target a different area of the bicep brachii muscle.
Did You Know? Arm blaster is a simple device that can help you quickly bulk up your bicep, by maintaining your form during bicep curls & separating your arms & shoulder muscles. Buy AQF Sports Arm Blaster According to Harvard Health Publishing, building muscle mass helps you increase bone density and reduces the risk of osteoporosis-related fractures. Similarly, according to the American Heart Association, adults should indulge in moderate-to-high-intensity muscle-strengthening activity at least 2 days a week. Thus, Bicep Curls are among the suitable strength training exercises to meet your muscle activity goals.
How to do Bicep Curls: Step-by-Step Instructions Once you have selected the right weight, you are now ready to get started. You can start with 5 or 10 pounds per dumbbell. But if you are a beginner, to recover from an injury, it is suggested that you start with 2 pounds weight. Follow the steps below to do the bicep curl correctly and effectively. • Stand tall with your feet about hip-width apart. You need to keep your abdominal muscles engaged and maintain an upright posture. • Hold one dumbbell in each hand. Do not grip the dumbbell too tightly so that you feel strain in your forearms. Your arms should relax down at the sides of your body with palms facing forward.
Bend at the elbow and raise the dumbbells up toward your shoulders by flexing your bicep muscles. Your upper arms should be stationary and only your forearms should move. Bring the dumbbells down the same way you raised them, and lower them to the starting position. • Breathe out as you lift the dumbbells, maintaining your shoulders, back and head up straight. • Complete 8 to 12 reps without swinging your weights.
Bicep Curls: Common Mistakes To avoid any chances of getting injured and to ensure that you are doing the bicep curls accurately, understand these common mistakes mentioned below: • Losing wrist control: Although you need to focus on contracting your biceps during the curls, don’t forget about your wrists. People often lose wrist control, which results in wrist collapse, during the lowering movement. Using weight lifting gloves can also prove helpful with attaining control. • Swinging: Relying on momentum to complete a bicep curl is one of the most common mistakes. Using momentum might allow more weight to be lifted, but it takes the focus away from the bicep. You might observe a gym-goer or yourself in the mirror, to see if you begin to swing the weights around more towards the end of the set, if so, you too are making the same mistake. Keep your torso upright, braced and still to avoid any injury.
Dragging/Moving your elbows: If your elbows flare out or move behind your back as you lift the weight, it means you are dragging. If you can’t keep your elbows at your sides, you need to lower the weights. • Too heavy or too light: If you choose extremely heavy weights you will feel fatigued way before completing the reps, and choosing too light weights will not help you tone your muscles.
