This exercise targets the biceps brachii muscles that are composed of a short head and a long head, with the emphasis on the short head located on the inner portion of the arm due to the angled nature of the forearms and wrist position during the execution.

Other Exercises To Use: Seated angled dumbbell curls can be teamed up with dumbbell concentration curls, preacher curls and hammer dumbbell curls to create a workout plan that works effectively for developing overall arm size and strength.

Why Do It: “Because the arm is behind the body, this curl variation stretches the long head of the biceps [the head most responsible for giving the biceps its ‘peak’],” says Robert Ciresi Jr., a certified personal trainer based in Riverside, CA. Fully extend your arms straight down your body (parallel with the floor), then curl the bar up as high as possible, keeping your elbows in tight throughout.

Exercise Advice: Sit on the ground with your legs extended and spread apart.

if (restore) selObj.selectedIndex=0; Why Do It: “Placing constant tension in the concentric and eccentric phases of the … There are countless ways to workout your biceps. Terms and Conditions | Privacy Policy | Copyright © 2020 ShapeFit, LLC. Simultaneously curl the dumbbells up and out, slowly turning (supinating) your wrists outward.

Any jerking of the upper body to help lift the weights up must be avoided. Advanced trainees can do 2-3 sets of 8-10 reps. Repetition tempo and timing should not be too fast or abrupt and the weights need to be controlled with the intent to avoid letting them drop down too quickly ensuring constant tension of the muscle is always maintained throughout the full range of motion.

Facing away from the weight stack, grab the handles and step away from the stack a few feet. We wish you great success in reaching your health and fitness goals! It’s time to make your biceps workouts fun and productive again, starting with these six versions of the classic bicep curl. All Rights Reserved | About Us | Contact Us. You can do these one arm at a time. Hook a rope attachment to the low pulley, grab the ends of the rope with palms facing each other, and sit on the  bench. We all now how boring this biceps exercise can be. Your email address will never be sold or shared with anyone. All rights reserved. “In this position, the short head is forced to perform the bulk of the lift. Your information has been successfully processed! //-->. Muscles Targeted: Standing angled dumbbell curls are great if you are looking for a free weight exercise that hits the biceps and surrounding muscles of the arm extremely well.

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Slowly return to dumbbells back down to the starting position and try to maximize the eccentric “negative” portion to add additional tension on your biceps. Keeping your upper arms stationary, curl the handles forward and up. Keeping your upper arms stationary, curl the handles in to your ears.

The advantages of this is to build overall symmetry and even strength in both arms. These angled curls target the biceps which are used for all pulling exercises along with normal day-to-day activities like picking things up and carrying different items. Lying Cable Curl. Which Exercises Will Help Reduce My Big Breast Size. Copyright 2020 JW Media, LLC, parent company of Muscle & Fitness. Simultaneously curl the dumbbells up and out with both hands, slowly turning (supinating) your wrists outward as you raise the dumbbells up to the top. Pull it as high up as possible, somewhere around your upper abs or lower chest, and squeeze your biceps for a count at the top. Grab the handles and stand between the pulleys with your arms extended and up. eval(targ+".location='"+selObj.options[selObj.selectedIndex].value+"'"); Grab the ends of the bar with a palms-up grip, then lie all the way back on the floor, faceup.

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Only the forearms should be allowed to move during this exercise.

“This lets you fully concentrate on isolating the biceps.”. Hold two…, Cristina’s Weight Loss Statistics Name: Cristina Age: 37 Family Status: Married Occupation: Admin Assistant Location: Phoenix, Arizona Height: 5’8″ Starting…, Whether you’re changing your lifestyle completely or simply getting ready for those summer beach trips,…, Is it possible to achieve a body like Arnold Schwarzenegger without taking drugs and anabolic…, The word belief seems to engender a sense of some ordered hierarchy of truth. Arm yourself with these top techniques to build biceps that have height, width, and detail.

Bend your arms and push your elbows back behind you to pull the bar straight up your body (unlike with a typical curl, in which the weight moves in an arc).

Exercise Instructions: This exercise is very similar to the regular seated dumbbell curls except that you will be angling your forearms outward on the upper portion of the exercise.