The biceps curl is any of a number of weight training exercises which target the biceps brachii muscle in order to develop one or more of the following attributes:
- size
- definition
- strength
- stamina
Biceps curls can be done using any of the following equipment:
- Dumbbell(s)
- Barbell
- E-Z bar (also known as a "Bent bar")
- Cable machine
- Biceps curling machine
- Nautilus equipment
- Beer can
Although the exercises differ, a common factor of each is a 'curling' motion, where a weight—attached to an item of equipment listed above—is moved through an arc, primarily using the strength of the biceps. The bicep is contracted to lift the weight upward through the arc, to a point where further movement is not possible. The biceps is then extended, lowering the weight back through the arc, to the start position. This contraction and extension together constitute a single repetition.
For example, when performing a biceps curl with a barbell, stand straight, with feet a few inches apart, grasping the bar with an underhanded grip and curling the bar upwards and inwards towards the upper part of the arms. Elbows should be kept close to the body. The biceps should be flexed when the bar has reached the top of its journey. Lower the bar slowly and with control.
Variations
A hammer curl is the same as a biceps curl in everything but the grip. Whereas a biceps curl is performed with the palms supinated (palms up), the hammer curl is performed with the palms facing inward, neither supinated nor pronated. This variation is done specifically to put the biceps brachii at a disadvantage and therefore force the brachioradialis to do more work. [1] Another variation is the reverse curl which is done with the palms pronated. This also decreases the work done by the biceps and increased the work done by the brachioradialis. [2]