Curling in weightlifting is a form of exercise where weight is lifted using only the hands, wrists and forearms. The curl has several variations, and all of them are designed to strengthen muscles in the upper arm. Curls specifically target the biceps and have auxiliary benefits to other muscles, like the triceps and deltoids.
Biceps Curls
Biceps curls are the most basic exercise for targeting the biceps brachii muscle. Biceps curls develop size, definition, strength and endurance depending on the amount of weight that you lift. Biceps curls are performed by standing straight up with dumbbells held in each hand at arm's length. Begin with the palm of your hands facing forward, then curl weights while keeping your forearm stationary. Curl weights until your biceps are fully contracted; hold briefly and then lower back to your starting position.
Hammer Curls
Depending on the amount of weight and number of repetitions you perform, hammer curls can help tone the biceps while promoting muscle growth. Hammer curls are performed by standing straight up while dumbbells are held at arm's length. Curl the weight forward while holding the arm stationary; then bring the dumbbell back down to starting position. Perform at least three sets of 12 or more repetitions to help reveal more muscular biceps.
Barbell Curl
The barbell curl also targets the biceps and offers auxiliary benefits to the triceps and deltoids. The barbell curl is performed by standing straight up while holding a barbell with an appropriate amount of weight shoulder-width apart. With the palms of your hands facing forward, your elbows close to your torso and your upper arms held stationary, curl the weights upward until your biceps are fully contracted. Bring your arms back to the starting position and repeat.
Considerations
Weight training with curling exercises is an essential part of any strength and fitness routine. Other important factors include a healthy, well-balanced diet and consistent cardio exercise. Your diet should be rich in fruits, vegetables, whole grains and lean protein to support lean muscle growth and further promote strength. Also perform at least 30 minutes of cardio exercise each day to promote fat burning and to increase the effectiveness of your strength-training workout.
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