Curl exercises involve the motion of flexion, seen, for example, when your lower arms or legs move toward your body during movement. The best curl exercises for building muscle are ones that are done in good form. The main muscles that can be built this way are the biceps, forearms and hamstrings.
Barbell Curls
Barbell curls are performed from a standing position with your feet shoulder-width apart. Hold a barbell in front of your thighs with your hands in an underhand, shoulder-width grip. Slowly lift the bar up toward your chest and squeeze your biceps for a second. Lower the bar and repeat for 10 to 12 reps. When doing this exercise, keep your core tight and back straight.
Rervere Curls
Reverse curls are done with dumbbells and they target your biceps and forearms. Stand with your feet shoulder-width apart while holding the dumbbells in front of your thighs with your palms facing you. While maintaining a palms-down grip, lift the dumbbells up to the front of your chest. Slowly lower the weights and repeat for 10 to 12 reps. According to ShapeFit.com, you should keep your elbows locked at your sides throughout the entire movement.
Hammer Curls
Hammer curls are performed with dumbbells and they target the belly of your biceps. This is the part that gives them a rounded appearance. Stand with your feet shoulder-width apart and your palms facing in. While maintaining this grip, lift the dumbbells up toward your shoulders and squeeze your biceps forcefully. Slowly lower the weights and repeat for 10 to 12 reps.
Wrist Curls
Wrist curls isolate your forearm muscles and they are performed with a barbell and bench. Sit on the bench with your legs spread out and feet flat on on the floor. While holding the bar with your palms facing up, rest the tops of your forearms on the bench with your wrists hanging slightly over the edge. Slowly lower the bar down by bending your wrists, then lift it back up so the bar is facing you. Repeat for 10 to 12 reps. Your hands should be about six to eight inches apart on the bar.
Lying Leg Curls
Lying leg curls work your hamstrings and they are performed with a stability ball. Lie on your back with your lower back legs on the ball and your arms out at your sides. After pressing into the ball and lifting your hips, roll the ball towards your body. Once your heels are close to your butt, lift slightly higher and feel the contraction in your hamstrings. Slowly extend the ball back out and repeat 10 to 12 times. According to the American Council on Exercise, you can increase the balance challenge by moving your arms towards your side or placing them on your chest.
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