Sick of thinking of ways to get those biceps bigger? Not quite sure on what exercise is best for you? Bust out these simple bicep curl movements next time you’re in the gym and watch your bicep ‘GAINZ’!!
1. The Concentration Curl – This exercise is all about the bicep! Performed in a seated position with your elbow parallel to your thigh muscle, lift the dumbbell slowly from down below into a curled movement. Make sure that you perform this movement slowly whilst making sure that you’re getting a full contraction on that bicep! This movement is ideal at the end of your bicep session as it can pump and exhaust the bicep.
2. Bicep Curl/Preacher Curl – This is another simple bicep movement which can be performed either using an EZ Bar or a regular weight lifting bar. This is a maximum strength movement and is proven more beneficial than using single dumbbells. To perform this movement load the bar with the ideal weight for yourself, stand straight, feet at shoulders width, raise the bar to your torso and curl to the base of the neck/shoulder height. Make sure that you stand firm with no rocking movement as this detracts from the aim of the exercise. Again perform this movement slowly so that maximum contraction is gained!
3. Bent Over Concentration Curl – This movement is very similar to a common concentration curl! The only difference is for this movement you will flex your hips and knees into a bent over position; it is very important that you keep your back straight and support yourself with by placing your dormant hand on your knee. Grab your dumbbell & contract towards your shoulder; perform this movement slowly, avoid any swinging motions so that again maximum contraction is reached!
4. Standing Cable Curl – This movement should be performed in a similar way to the Preacher Curl, except it is performed using a cable machine! Grab the cable bar and raise to the torso, with hand grip facing upwards. For this movement only your forearms should move as you pull the bar up to neck/shoulder height. Try and keep this motion slow and keep the cable bar at the neck/shoulder for an extra second to make sure that contraction is tight and gives you the gains you’re looking for!
5. Lying Forehead Cable Curl – If this movement doesn’t give you those massive biceps that you’re looking for, then nothing will! Grab yourself a bench and place it in front of the cable machine, lie down on the bench with your head closest to the machine. Set the cable bar either straight or EZ bar to arms length away! Simply place yourself under the bar, grab the bar and pull towards your forehead. Make sure that you keep your arms straight and that the only movement comes from the forearms! Again don’t forget to perform slowly so that contraction is at its peak!
6. Incline Dumbbell Curl – Grab that bench and set it to an incline of your choice, ideally half way down from being straight backed or flat! Grab your dumbbells in each hand and place at arm’s length towards the ground. Pull the dumbbell up towards the shoulder, switching between arms as you perform the movement. Again only the forearms should move and hold that contracted position for an extra second, any other movement detracts from the main objective of jacking those biceps!
7. Plank Spider Curl – Performed in a similar manner to the Incline Dumbbell Curl! Except for this movement you’ll be lying chest down on the bench you used for the Incline Curl with your arms towards the floor using 2 dumbbells or you can either use a straight bar or EZ bar! Again the simple movement of moving your forearms up towards your shoulders with full contraction and holding that weight tight for an extra second. Don’t forget to contract slowly for those massive gains!
So there you go! Seven popular bicep movements to give you those shirt busting biceps that you’ve been looking for! As you can see these movements are very simple and are performed at a slower speed to maximise the contraction period. It’s entirely up to yourself how many reps & sets you’d like to perform and how much weight you want to jack into your hands or onto those bars! Just remember slow and steady gives you those bionic biceps that you crave!
