What are Bicep Curls?
Bicep curls target the biceps brachii muscles located in the front of the upper arm. Lifting or “curling” a weight up towards the shoulders works the biceps through their primary function of elbow flexion.
How to Perform Bicep Curls:
- Stand with knees soft, core braced, elbows at sides
- Hold weights with palms facing forward (supinated grip)
- Keeping upper arms steady, bend elbows and curl weights up
- Squeeze biceps hard at the top
- Slowly lower weights back down until arms are straight
Bicep Curl Tips:
- Avoid swinging or leaning backwards
- Go through full range of motion
- Maintain wrist alignment to avoid strain
- Vary grip, angle, and hand position
- Use challenging weight and volume
Benefits of Strong Biceps:
- Improved arm strength and definition
- Stabilize elbow and shoulder joints
- Assist with pulling motions for back and arms
- Enhanced performance in sports and activities
In summary, good form, progressive overload, and flexing hard builds bigger, stronger bicep muscles over time.
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