Dumbbell Curl
A common biceps exercise, the dumbbell curl stresses the elbow flexor muscles greatly, allowing for a full range of motion and often offering more freedom compared to the barbell curl, beneficial for those who have troublesome wrist joints.
The dumbbell curl also incorporates isolateral training, resulting in each arm working independently of the other, unlike during barbell curls. This results in each arm receiving equal workload, and therefore reducing the chance of imbalances in strength and size. The dumbbell curl would be a great exercise any trainer who has experienced imbalances in strength or size between each arm flexor muscles.
When training for muscular size it is often best to train in a rep range of 6-12 repetitions, although there is often much debate on the optimal rep range. It would be advisable to experiment with different ranges to see which suits you.
Find dumbbells that are of a suitable weight for you to execute the exercise.
Grasp dumbbells.
Keep torso erect and back straight, with upper arms and elbows stationary at your sides.
Start with dumbbells down by your sides, with palms facing towards body.
Just using flexion of the elbow, curl the dumbbell up, rotating the wrist so that at the top of the movement the palm is facing upwards.
Keep elbows stationary throughout exercise.
After peak contraction, slowly lower the dumbbell to the start position, rotating the wrist back the opposite way so it returns to its original position at the beginning.
Repeat the same movement for the other arm, once completed.
Repeat for desired number of repetitions.
Concentration Curl
Recruiting the biceps brachii via flexion of the elbow, the concentration curl is a very strict isolation exercise. The exercise is performed with the back of the working arm fixed against the inner thigh of the trainer, thus decreasing the chance of any additional body movement aiding the lift, with the elbow flexors forced to complete the curl.
The isolateral nature of the lift is also ideal for those who wish to decrease any imbalances in strength and size between each arm. Each arm is worked independently of the other, therefore receiving equal workload.
When training for muscular size it is often best to train in a rep range of 6-12 repetitions, although there is often much debate on the optimal rep range. It would be advisable to experiment with different ranges to see which suits you.
Find dumbbell that is of a capable weight for you to manage.
Sit on edge of bench and grasp dumbbell.
Lean forward, and rest working arm on inner thigh.
Keeping the working arm resting on the inner thigh for support, curl the dumbbell up.
After peak contraction, slowly lower the dumbbell back to the starting position.
Repeat for desired number of reps, then switch to other arm.
Preacher Dumbbell Curl
A great biceps isolation exercise, the preacher curl fixes the working upper arm in a position via a pad, making the curling movement much stricter. There is little room for secondary muscle contribution or body momentum with the preacher curl, thus increasing intensity and workload on the working elbow flexors.
Being an isolateral exercise, the preacher curl using a dumbbell results in each arm receiving equal workload if the same time under tension is achieved, therefore reducing any imbalances in strength or muscle size.
With the resistance to the elbow flexor muscles being reduced the further up the exercise arc, the exercise can be performed using a cable with a D handle, if the equipment is available to you. This involves moving the preacher station in front of a low pulley and performing the exercise in the same manner, with the cable supplying universal resistance throughout the exercise.
When training for muscular size it is often best to train in a rep range of 6-12 repetitions, although there is often much debate on the optimal rep range. It would be advisable to experiment with different ranges to see which suits you.
Find dumbbell that is of a capable weight for you to manage.
Adjust height of seat on preacher curl station, if needed.
Sit down, with back straight and good body posture.
Rest working arm on pad, with arm pit positioned at the top of the pad, and the rest of the upper arm supported by the pad.
Pass dumbbell to working arm. Start the movement at the top of the concentric phrase, so elbow is bent and forearm is roughly perpendicular to the ground.
Keep good body posture, slowly lower the dumbbell whilst keeping elbow and arm pit stationary.
Lower dumbbell until forearm is extended, then curl the weight back to peak contraction.
Repeat for desired amount of repetitions, then repeat on other arm.
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