How to do biceps curl

There are many ways to train the biceps, and curl is undoubtedly the most effective one. Curl is not difficult to perform and does not require specific space or equipment, so we can use this method to train the biceps anytime and anywhere. So, how should we use curl to train the biceps correctly? Let’s understand this issue together.

1. Barbell Curl

Stretch your arms out and hold the barbell in front of your body with your hands behind your back. Stand with your feet shoulder-width apart and your upper body straight. The elbow joint is fixed, the biceps and brachialis muscles are actively contracted, and the forearm is slowly raised and gradually moved closer to the upper arm until the above muscles can no longer contract. Pause for a moment, then slowly lower back to the starting position. Movement rhythm: curl up for 2 seconds, hold for 1 second, lower for 2 seconds.

2. Incline Bend

Incline curls should be performed with one arm and a dumbbell, or with two arms and a barbell or barbell cranks. Dumbbells allow you to rotate your hands to face up or perform straight-grip curls, hitting different areas of the biceps. When using a barbell, all the pressure is placed on the belly of the biceps.

Three: Reverse Grip Curl

Grip the barbell with your hands behind your back and squat down. Place your forearms on your thighs, extend your wrists forward and let them hang in front of your knees. You can also hold the bar with both hands. The reverse grip mainly trains the inner forearm muscles. The overhand grip focuses on training the outer forearm muscles. You can also place your upper arms on a flat or inclined board, or use dumbbells to do this exercise alternately.

Okay, after reading the introduction above, I believe you already know how to perform biceps curls. When exercising the biceps, you should pay attention to controlling the intensity of the exercise. If you have not exercised for a long time, don’t do too much exercise at the beginning, otherwise it will easily lead to muscle strain, which will affect your life.