As the name of the exercise implies, the biceps curl targets the biceps brachii muscle, which lies within the front of your upper arm, helping to flex your elbow along with several other muscles. There are multiple variations of the exercise that require a variety of equipment, such as a barbell, dumbbells, a resistance band or a weight machine. Performing your favorite of the variations two to three times per week as part of a progressive resistance-training program will strengthen the muscle and possibly reduce your risk for certain injuries.
Barbell Exercises
The biceps curl exercises that you can perform using a barbell include the drag curl, the preacher curl and the standing curl. The first of these involves standing upright, holding the barbell in front of your thighs with your palms facing forward, and dragging it along the front of your body to your chin by flexing your elbows. Perform the standing curl in the same fashion, but allow the barbell to arc away from your body and then toward your shoulders during the upward-movement phase of the exercise. The preacher curl requires a preacher bench, which has a chair and a chest pad over which you drape your arms while holding the barbell.
Dumbbell Exercises
The alternate dumbbell curl, the concentration curl and the hammer curl are examples of biceps curl exercises that you can perform using dumbbells. The alternate dumbbell curl is similar to the barbell standing curl, but, as the name of the exercise suggests, you alternate arms, completing a full curl with one arm at a time while the opposite arm rests. Perform the concentration curl with one arm at a time from a seated position with your elbow anchored to your inner thigh. For the hammer curl, sit or stand with your arms at your sides and palms facing inward, instead of forward, then repeatedly curl both arms at the same time or one at a time without turning your hands.
Machine Exercises
You can perform many of the barbell and dumbbell curl exercises on weight machines as well. Attach a bar to a cable machine, for example, to perform the drag curl, the preacher curl or standing curl exercises. You can also attach a hand grip to a cable machine to do concentration curls. Some gyms also have a lever machine that's designed like a preacher bench made exclusively for biceps curls.
Resistance Band Exercises
You can also perform any of the barbell and dumbbell curl exercises using a resistance band, which provides low-impact resistance when stretched. This exercise tool is appropriate if you're rehabilitating from a biceps injury. Stand on the middle of the band with your feet separated slightly and hold the ends by your sides to perform the alternate dumbbell curl, drag curl, hammer curl and standing curl exercises. Step on one end and hold the other end with your opposite hand to do concentration curls. Attach the middle of the band to an object on the floor in front of a preacher bench and hold the ends to perform preacher curls.
References
- "Basic Biomechanics"; Susan J. Hall; 2007
- ExRx.net: Upper Arm Exercises
- "NSCA's Essentials of Personal Training"; Roger Earle and Thomas Baechle; 2004
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