The biceps curl is considered one of the main exercises for developing the biceps brachii muscle. It loads both bundles, as well as the forearm, and is considered basic.
It can be performed by both beginners and more experienced athletes, both in combination with other exercises and as a single exercise, especially if the goal is to gain muscle mass.
Rules for performing exercises
The exercise is considered basic, that is, the main one for the development of biceps. It is included in almost all training programs if it is possible to work with a barbell. Its peculiarity is that it allows you to pump both biceps bundles at once, as well as, to some extent, the forearms.
When performing the movement, you need to follow some recommendations:
- It is better to perform the exercise first, only after it do other movements on the biceps;
- the body must be straight, swaying and bending are not allowed;
- Elbows cannot be moved to the sides;
- It is better to use a small working weight and gradually increase it.
Attention! The exercise is often used in practice, it is not difficult to master due to its relatively simple technique, but its importance cannot be overestimated.
Be sure to watch: How to pump up biceps at home: strong and sculpted arms Training chest and biceps: list of exercises and nuances of pumping Intensive workouts for growing biceps and triceps Arms toned: biceps exercises for girls
Concentrated dumbbell biceps curl: rules and nuances of the exercise
What muscles can this exercise work? The technique of its execution, the number of approaches and repetitions. Useful tips. Many beginners, when they first visit the gym, “pounce” on several main muscle groups - biceps and abs. At the same time, imagination is only enough for 2-3 exercises - the classic lifting of a barbell or dumbbells while standing, as well as working out the muscles on the Scott bench.
But this is not always enough. To improve the results of your workouts, you should add concentrated biceps curls to your training program. What are the features of this exercise? What are the options? What should the performance technique be?
Muscles at work
The first biceps exercises were developed back in the 30s of the last century. At the same time, they were preserved almost in their original form. One of them is a biceps curl with elbow fixation, the task of which is to work the biceps brachii muscle and increase its size.
In addition to the mentioned group, the work also involves the brachioradialis and brachialis muscles, the upper and middle part of the trapezius, the abs and even the triceps. Of course, they play a largely auxiliary role.
Advantages
What are the advantages of this exercise:
- Only one joint is involved in the work.
- It is possible to quickly form the shape of the biceps.
- It becomes possible to clearly outline the biceps muscle.
- Possible “cheating” is eliminated by rocking the body and working the back.
How to do it?
The concentrated biceps curl is a simple exercise in which it is almost impossible to make a mistake. But a certain algorithm of actions must be followed:
- Take a comfortable position on a horizontal bench, then spread your legs to the sides (they should be slightly wider than your shoulders).
- Then pick up a dumbbell and place your elbow on the inside of your thigh. Lower the hand with the load almost to the end, but without completely straightening.
- Inhale and, keeping your elbow in the same place, contract your biceps and lift the dumbbell. The lift should be somewhere up to the shoulder position. At the moment of maximum effort, exhale. When the projectile reaches the top point, fix the position for 2-3 seconds.
- Begin to straighten your arm, gradually returning it to its previous position. The lowering should be slightly slower than the ascent. Do the required number of repetitions.
As for variations, there is little choice - you can use dumbbells or work on a crossover.
Secrets and nuances
To get maximum results and squeeze all the juice out of your biceps, you should consider the following points:
- Watch your hand move. During the entire period of lifting and lowering the load, it should be in a stationary position, and only the forearm should move.
- In the top position, rotate the hand so that the little finger is slightly higher than the thumb.
- Try not to fully extend your arm, as this may cause injury.
- Concentrated biceps curls should be the last one in training this muscle group. In this case, it is necessary to start with the weaker hand (most often the left).
- To increase the amplitude, you can place a small step platform under the supporting leg.
- The rise should be 2-3 times faster than the descent.
- To improve results, you should gradually increase the weight and, if necessary, help yourself with the other hand (or ask a partner).
- The number of sets should be 3-5, and the number of repetitions should be 10-12.
- During the exercise, watch your muscles - they should be as tense as possible throughout the entire approach.
What to give preference to?
Many athletes wonder which exercise for the biceps brachii muscle should be preferred. Here you can refer to studies that were conducted in the USA.
According to the results obtained, the muscles showed the greatest activity during concentrated execution (90%), in second place was work with a crossover (80%), and in third place was curling the arms with a barbell (straight bar) - 76%.
On the other hand, concentrated lifting only allows you to “carve” the biceps into the desired shape. But it still needs to be pumped up to the required volume. Therefore, the best option is to first work out a muscle group using basic exercises and only after achieving certain results, use isolated ones.
Conclusion
If the training was not in vain and the biceps acquired the desired size, then a concentrated lift is an opportunity to further work the muscle and give it the expected shape. At the same time, try to always act proactively, that is, add working weight, helping with your other hand. This will allow you to work more efficiently.
May 9, 2016
Standards for training in powerlifting
Powerlifting is a sport aimed at lifting a barbell in various movements. The classic version involves three movements: bench press, deadlift and squats, but there are other variations, such as strict biceps curls.
The standards will differ depending on gender, weight, and the federation in which the athlete competes. For example, in WRPF the standards for men are as follows:
| Athlete's weight in kilograms | Projectile mass (3, 2, 1 category, KMS, MS, MSMK) |
| 52-56 | 25, 27,5, 30, 32,5, 40, 47,5 |
| 60-67,5 | 32,5, 35, 37,5, 40, 47,5, 55 |
| 75-82,5 | 42,5, 45, 47,5, 50, 57,5, 65 |
| 90-100 | 55, 57,5, 60, 62,5, 70, 77,5 |
| 100-125 | 65, 67,7, 70, 72,5, 80, 87,5 |
| 125+ | 75, 77,5, 80, 82,5, 90, 97,5 |
The movement must be performed once, but with strict adherence to the correct technique. For women, the standards are slightly different:
| Athlete's weight in kilograms | Projectile mass (3, 2, 1 category, KMS, MS, MSMK) |
| Up to 44 | 12,5, 15, 17,5, 20, 25, 32,5 |
| 48 | 15, 17,5, 20, 22,5, 27,5, 35 |
| 52 | 17,5, 20, 22,5, 25, 30, 37,5 |
| 56 | 20, 22,5, 25, 27,5, 32,5, 40 |
| 60 | 22,5, 25, 27,5, 30, 35, 42,5 |
| 67,5 | 25, 27,5, 30, 32,5, 37,5, 45 |
| 75 | 27,5, 30, 32,5, 35, 40, 47,5 |
| 82,5 | 30, 32,5, 35, 37,5, 42,5, 50 |
| 90 | 32,5, 35, 37,5, 40, 45, 52,5 |
| Over 90 | 35, 37,5, 40, 42,5, 47,5, 55 |
Standards are assigned when movements are performed at competitions and there are judges of a certain rank. Specific requirements are set by each federation individually.
Features of the technique
The technique for performing the exercise will differ slightly depending on the execution option. The classic standing version is performed as follows:
- stand straight, feet approximately shoulder-width apart. Grab the barbell with an overhand grip, palms up, shoulder-width apart;
- arms are bent at the elbows, approximately to chest level;
- Elbows must be pressed to the body; they are not allowed to be pulled to the sides or brought together;
- The bar goes down slowly.
The technique of performing the exercise may differ depending on the movement option. For example, you can perform a movement with a “crooked” bar, taking it narrower.
In this case, the emphasis of the load will shift slightly to the long biceps bundle. The rest of the technology will remain the same.
Technique for lifting barbells for biceps
Proper technique for performing barbell curls is key. Otherwise, the athlete risks injury or simply facing a lack of progress. The exercise must be performed as follows:
- The athlete takes the barbell in his hands, the grip is slightly wider than shoulder width. In this case, various options are allowed: for example, for variety and to shift the load, you can use a wider or narrower grip, a “curved” bar, and so on.
- Feet are shoulder-width apart, back straight. The grip is such that your palms face up. Starting position - barbell from below, on straightened arms.
- The athlete bends his arms at the elbows, while at the top point a slight lifting of the elbows is allowed, about a couple of centimeters.
- The bar moves down to its original position.
Your back should always be straight while performing the exercise. To go up, inhale, and to return to the starting point, exhale.
The option with a standard bar is considered basic; more experienced athletes use various techniques
The correct weight, as well as the right number of approaches and repetitions, will be of fundamental importance. For example, when working on weight, beginners perform approximately 4 approaches, each from 8 to 12 repetitions, but the load can be cycled, for example, including more “strength” days, lifting for 6 repetitions, or vice versa, adding repetitions up to 15–20 s the goal is to “clog” the muscles.
When losing weight and cutting, the exercise is performed with a large number of repetitions, from 15–20, and is also combined with other movements, for example, used in supersets and circuit training.
Video: Technique for performing biceps curls while standing
How to lift while sitting on a “prayer bench”
The exercise can also be performed on the so-called “prayer bench,” which is more often called the Scotus bench. The execution technique will be as follows:
- sit on a bench, adjusting the height to your own height;
- rest your elbows on a special support;
- take the barbell from below, lift it upward with force by bending the elbow;
- Slowly lower the barbell back after reaching the top point and pause for a couple of seconds.
In this case, it is better to choose a light weight. The bench helps to isolate the biceps as much as possible by fixing the arm in a stationary position.
What is the difference and types of grip
You can change the load by changing the grip, that is, the distance between the hands when holding the barbell. A different grip allows you to shift the emphasis of the load to individual parts of the muscles.
Important! Also, the grip may differ depending on the position of the palms. They can grasp the barbell from above or below, respectively, certain parts of the biceps muscle and forearm are included in the work to a greater or lesser extent.
In general, with any grip, all parts of the biceps are used, as well as the forearm; only the degree of load changes when performing a certain version of the exercise.
Narrow
The narrow grip is most often used with a curved bar, but can also be used with a straight bar. In this case, the brachialis is worked to a greater extent, as well as the outer part of the biceps muscle.
The technique for performing the exercise with a narrow grip will not differ fundamentally from the standard version with a medium grip. You also need to stand up straight, take the projectile, lift it sharply, pause and lower it slowly, while not bending your arms anywhere except your elbows, and also moving your back or arching it.
Wide
When performing the exercise with a wide grip, the main load falls on the inner part of the biceps, that is, its short brachialis muscle. The rest of the body, as well as the forearm, also receives some load; we are only talking about shifting the emphasis of the load.
Overhand raises (reverse)
You can also perform exercises with a reverse grip. In this case, you need to take the barbell not with your palms up, but with your palms down. Otherwise, the general technique for standing biceps exercises is followed.
When performing biceps curls while standing with a reverse grip, the load is shifted to the forearm, as well as the brachialis.
Concentrated biceps curl
Technique:
- Sit on a bench. Spread your legs wider than your shoulders as shown in the figure and press firmly into the floor. Using an underhand grip, grab the projectile with one hand.
- Bend forward, resting the bottom of your triceps on your inner thigh. Bend your other arm slightly and rest it on your thigh, side or knee.
- After inhaling, hold your breath. Contract your biceps and lift the dumbbell toward your pecs. After completing the most labor-intensive part of the climb, begin to gradually exhale.
- Hold the dumbbell briefly at the top point, then contract your biceps muscles even more strongly. Lower the dumbbell slowly while exhaling.
- Don't get distracted and stay focused during biceps curls, don't help yourself with your body.
- After completing the required number of repetitions, move on to the other hand.
Concentrated biceps curls require maximum concentration and proper execution, only in this case you will get excellent results.
Concentrated Dumbbell Curl - Additions
- Keep your lower triceps pressed firmly against your inner thigh throughout the exercise. Imagine that you have glued your triceps to your thigh.
- Keep your spine in the desired position by inhaling forcefully and holding your breath. Straighten your shoulders, bend slightly at the lower back. All this will help you lift larger weights and, of course, protect you from injury.
- To use more biceps muscles, twist your wrist. Lower the dumbbell in reverse order.
- Do not lift the triceps of your working arm from your hip or lean your body back. These mistakes involve using excessive dumbbell weights. This means that you must select a working weight to perform the required number of repetitions without errors in technique. Don't make mistakes, because they reduce the usefulness of the exercise.
Use these notes to make the exercise more effective.
To whom, when and how much
To whom
The exercise is intended for intermediate level athletes and above. Of course, beginners can perform concentrated lifts, but they need to work hard on their technique.
When
At the end of the biceps training process. Before concentrated biceps curls, perform dumbbell biceps curls on an incline bench; this exercise will thoroughly stretch the muscles.
How many
This is an isolation exercise, so the number of repetitions will be from 10 to 15 in 3-4 sets.
We pump our arms correctly with a projectile
When performing the exercise, it is important to follow a number of recommendations, which will allow you to fully load the muscles and ensure their development:
- It is better to perform the movement first if we are talking about the standard version of lifting with a medium grip. After this, other exercises can be performed: dumbbell lifts, deadlifts, and so on;
- Compliance with safety regulations plays a primary role. You should not increase the working weight if you cannot perform the movement with normal technique with the previous one;
- elbows should remain motionless throughout the entire exercise;
- It is best to use a straight bar as the main exercise.
It will be enough to perform 4 sets of exercises of 8-12 repetitions. Then you can include 1-2 other exercises, performing them for 10-15 repetitions. One biceps workout per week will be enough.
Concentrated biceps curl
It is with concentrated lifts that the association of biceps training in the gym often arises. On the one hand, the exercise may seem simple, but in reality, this isolation movement can be difficult even with light weights. This is not a type of exercise that requires a lot of weight, the important thing here is to concentrate on the strength of the biceps, as the name itself suggests.
Pros and cons of concentrated biceps curls
This exercise is an isolating exercise for the biceps and also engages the brachialis muscle.
Are there any disadvantages?
As such, this exercise has no disadvantages, except that the level of physical fitness of athletes performing concentrated bending cannot be initial. It is aimed at improving the shape of the biceps at the peak, which is achieved only after obtaining certain volumes of the arm muscles. Therefore, this exercise is temporarily not suitable for beginners.
Pros of exercise
- Lifting develops the biceps and brachialis muscles.
- Gives the biceps a rounded “ball” shape, visually improves the peak of the biceps.
- It is performed without helping muscles, eliminating the assistance of the body by rocking and jerking.
- Trains muscles “to failure” even with light weight.
- Makes it possible to train your biceps with just one dumbbell.
- It can be performed in various variations and adapted not only for home workouts, but also for the gym.
Concentrated biceps curls while sitting - execution technique
The classic version of sit-ups with a dumbbell is performed as follows:
- Sit on the edge of a bench or chair and hold a dumbbell in your right hand.
- Place your feet wide apart and place your left hand on your thigh with your elbow bent.
- Lower your right arm to the adductor side of your hip so that your elbow is just below your hip. This will eliminate the possibility of making the technique easier.
- Fully straighten your arm and, as you exhale, begin to bend your elbow, concentrating on working your biceps brachii. Raise the dumbbell as close to your shoulder as possible.
- At the top point, contract the muscle as much as possible, feeling the peak tension for a couple of seconds.
- As you inhale, slowly relax the muscle and lower the dumbbell to the floor.
Variation of exercise in Crossover
The second option for performing concentrated arm curls is from the lower block of the Crossover while sitting.
- Place a bench in front of the lower block, grab the special handle for biceps curls with one hand.
- Place your feet as wide as in the classic version.
- Take a position so that the elbow rests on the inner side of the thigh, the second hand rests on the hips of the leg of the same name arbitrarily.
- As you exhale, bend your elbow and concentrate on working your biceps. At the peak of the curl, tighten your biceps as much as possible.
- As you inhale, slowly lower your hand, releasing the block.
- Repeat on the other hand.
Standing concentrated dumbbell lift
The usual biceps curls can also be performed while standing at an angle.
- Take a dumbbell in your right hand, rest your palm on the opposite knee with your other hand, tilting your body. The right leg (supporting leg) is in front, the left leg is behind. The purpose of the support is to find a comfortable position and stabilize the body so that the body cannot swing to help the biceps when flexing.
- The right arm hangs freely, the elbow remains motionless at one point.
- As you exhale, bend your elbow, lifting the dumbbell to your shoulder. The elbow remains motionless.
- As you inhale, slowly extend your elbow to the end.
- After completing the approach to the right hand, switch sides.
Concentrated bending from the lower block while standing
Similar to standing dumbbell curls, you can perform the Crossover variation. Choose a light weight, since block exercise machines have a large range in weight (about 5 kg), unlike the dumbbell row. Do not help your arms with your back, this will reduce the load on your biceps.
Grab the handle of the lower block with your right hand, and grab the racks of the machine with your other hand, stabilizing the position of the body. The elbow of the working hand does not rest on the stomach; it is important to isolate its work. As you exhale, bend your biceps to peak contraction and bring the handle toward your shoulder. As you inhale, slowly extend your elbow, keeping it motionless. Repeat the approach on the left side.
Recommendations
When performing concentrated curls, do not strive to constantly increase the working weight
Pay attention to the contraction of the biceps, which should be felt every repetition. Perform flexion movements faster and extension movements three times slower.
Negative load will only enhance the effect of this exercise. Perform 3-4 approaches without losing the quality of performance. Do 10-12 reps on each side if you're bulking up. If you are training for the purpose of creating relief (burning fat), perform curls for at least 15 repetitions.
Main conclusions
Before pumping up your biceps, you should do a warm-up, as well as other exercises, if they are planned for this training day. It is better to train the biceps at the end or together with the triceps, combining them into a general arm workout.
The technique for performing the movement is simple, but requires a little practice. It is better to start with a small weight, gradually increasing it.
Lifting the barbell is carried out with the first movement, as it works the entire muscle at once, after which isolated movements are added.
