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Most Effective Way to Do a Bicep Curl

March 4, 2019 by

Focusing on building your biceps is important whether you’re trying to gain strength or tone up your arms. The bicep curl is a basic strength-training move that has a huge impact on your body. Not only are your biceps important for making your arms look great, they also work to help you move your arms.

How To Do A Biceps Curl

You can start by standing or sitting on a bench, whichever feels best for you. However, it is important to know that doing bicep curls while standing will engage your core more. You can also choose to curl either one or both arms, depending on your final goal. If you want to gain strength or get bigger arms, alternate curling which arm that you use because it will allow you to lift a heavier weight. If you want to gain endurance to gain stability, it is better to curl both of your arms at the same time.

While you’re sitting or standing, hold your dumbbells by your side with your palms facing forward. Slowly and while maintaining control, bend your arm up, lifting your hands toward your shoulders. Keep your upper arms and wrists still, only moving your forearm at your elbow. Curl your arms up, pause, and then slowly return them to your starting position.

While doing bicep curls, keep your core engaged and your spine straight. Don’t lean back as you are lifting the weight because this will not be as effective on your muscles. If needed, lower the amount of weight you are lifting to prevent yourself from feeling like you need to lean back.

If you want to gain strength or endurance, choose a weight that?ll let you complete three sets of 8 to 12 reps with a minute of rest in between sets. If you are trying to gain muscle mass, pick a heavier weight for more sets of fewer reps.

The main benefit of the biceps curl is that you can sculpt your arms. But it can also help you flex or bend your elbow, which is a movement that is often used in various upper body exercises such as rowing, pushups, and pullups. Because biceps curls require you to stabilize your muscles and joints, this move also helps train your shoulders to remain stable and keeps your core engaged.

Remember, there are other ways that you can work these muscles also. If you work on your upper body enough doing rows and pulls and exercises similar to those, you don?t absolutely have to isolate your biceps since you are already hitting them.

Think about the moves that you generally do in a week and which ones really engage your biceps. These are small muscles, so they do tire out rather quickly and you don’t want to overdo it. You may be unintentionally working them out doing certain exercises without even realizing it.

If you prefer to do isolation exercises or you want to build bigger arm muscles, do your bicep curls using heavy weights, but limit this to two to three times per week. It is fine to do this in conjunction with other exercises for supersets, especially your triceps because your biceps complement your triceps, meaning you want thtem to be evenly developed.

If you’re training for endurance or maintenance, use light weights and do more complex movement patterns to engage your abdomen. You can do this by doing squat curl presses, lunges with biceps curls, or other moves involving your leg muscles incorporated with biceps curls. Doing complex moves in a great way to incorporate a step aerobics routine or when you are doing a complete body workout day.

When it comes to equipment, start off with using dumbbells, but change things up to challenge the surrounding muscles of your biceps. You can use the bicep curl machine, or do some curls using a TRX suspension trainer.

After you are comfortable doing the basic biceps curl, you can add in a lot of different variations to try. It is important to pay attention to these muscles though, but for strength and for vanity.

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