Biceps curls are a classic exercise performed to increase the size and strength of your biceps muscles, which are the large muscles in the front of your upper arm. According to MayoClinic.com, if you are not strength training, you are missing out on a key aspect of physical fitness. Specifically, learning how to perform the full range of biceps curls effectively can help you maximize your upper-body strength and physique.
Equipment
Biceps curls can be performed with various types of equipment. You can use free weights, such as barbells or dumbbells, resistance bands or machine resistance. If you are a beginner, you may want to perform your first biceps exercises with resistance bands, which are easy to use, safe and inexpensive. As you advance in your training, dumbbells or a barbell may be best, because they offer more resistance. If you have a gym membership, try machines that target the biceps muscles to vary your routine.
Starting Position
If you are standing, always make sure your feet are shoulder-width apart for proper balance when doing curls. If seated, you also want to keep your feet shoulder-width apart to help support your balance. Grab your weight with your hands firmly around the handle. Keep your back straight and your abdominal muscles tight to provide support.
Upward Motion
Exhale while you slowly bring the weight upwards toward your shoulders. During the upward phase, keep your wrist straight and in line with your forearm. Keep your back straight, and avoid leaning forward. If sitting, keep your feet flat on the floor and do not let your shoulders shrug. Bring the weight up as far as you can toward your shoulder.
Downward Phase
Slowly return the weight to the starting position. Similar to the upward phase, you want to keep your back straight, abdominal muscles tight and wrist straight and in line with your forearm. Control the speed in which you lower the weight; do not simply let the weight fall. According to a 2010 article in the "American Journal of Strength and Conditioning," it is important to use a slow downward phase movement to get the most benefit from your training.
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