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Biceps Exercises for you
Like the regular curl shown previously, the hammer curl targets the biceps muscles. But, because the hands are rotated in, the forearms also get a bit more attention in this exercise. Changing the hand position can also make the exercise challenging in a different way, so you can do these in combination with regular curls or barbell curls to target the full range of the biceps and the forearms.
- Stand with feet about hip-width apart, abs engaged as you hold medium-heavy dumbbells in front of the thighs.
- Turn the hands so that the palms face each other and squeeze the biceps to curl the weights towards the shoulders.
- Keep the elbows stationary and only bring the weight as high as you can without moving the elbows.
- Slowly lower the weights, keeping a slight bend in the elbows at the bottom (e.g., don't lock the joints and try to keep tension on the muscle)
- Repeat for 1-3 sets of 8-15 reps.
The preacher curl is just one variation on the traditional bicep curl. By placing your arms at an angle, you really challenge both heads of the biceps muscles so you may need to use less weight with this move. In this version, a ball is used to create the angle but you can also do this move on a preacher bench. If you have any elbow issues, you may want to skip this move.
- Holding weights, kneel in front of the ball and drape yourself over it, placing the elbows about halfway down the ball and parallel to one another.
- Lower the weights until arms are almost fully extended.
- Contract the biceps to raise the weights until the forearms are vertical to the back of the upper arm.
- Repeat for 1-3 sets of 10-16 reps.
Tips
- This move can strain the front side of the elbow if you use weight that is too heavy or if you don't position yourself correctly. If you feel any pain or discomfort, skip this exercise.
- Use control when lowering the weight to avoid injury.
- Don't stop short of full range of motion. Try to lower the weights until your arms are nearly straight.
If you're looking for a simple way to change your bicep exercises, try alternating your arms. By alternating the arms, you change the exercise just a bit and may be able to use heavier weights than you use with regular curls. Because one arms gets a bit of a rest while the other one works, you may find heavier weights a better choice.
- Stand with feet about hip-distance apart or whatever is comfortable and hold weights in front of thighs, palms facing out.
- Bend the right elbow and curl the weight up towards the shoulder, keeping the elbow static.
- Lower the weight, keeping a slight bend at the bottom to keep tension on the muscle.
- Repeat the move with the left arm.
- Continue alternating arms for 1-3 sets of 8-16 reps.
- Avoid using momentum. Keep the move slow and controlled and don't swing the weights.
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