They also lower your risk of an elbow or wrist injury from ugly technique or heavy machine work, and they break the monotony of the same boring exercises everyone else does. Your arm should be extended holding the weight off the floor. Over time, that means more strength and more size.eval(ez_write_tag([[468,60],'mensjournal_com-under_first_paragraph','ezslot_5',159,'0','0'])); Here are 10 different ways to do a biceps curl. If you do that, you miss the opportunity to really stress and grow your biceps, which is why you're here doing the lift in the first place. That'll protect your shoulders long-term and also make it easier to do the next thing. If you want to build bigger biceps, progressive overload is important. Concentration Curls Which is better in your opinion? And don’t be surprised if you feel a new type of soreness the next day. Here's how to do it. How to do it: Use the preacher curl machine backwards so that your triceps are resting on the straight-up-and-down side. Bonus: It'll also add some durability to your hips and knees. Your right arm should hanging straight down, with your right palm facing your left leg. Look for a preacher curl bench that's padded on both sides of the armrest. The biceps is also responsible for the supination (i.e. Screw the chiropractor. If you work out at home, you may be able to find a preacher curl or spider curl bench to add to your home gym. How to do it: Stand with a dumbbell in each hand with palms facing forward. Rotate your arms so that your palms are facing forward. Generally, biceps exercises are set up so the upper arms remain roughly parallel to the torso and the resistance reduces as the hands get closer to the chest. On an exhale, curl the weight upward toward your shoulder, then lower in a slow, controlled movement as you inhale. It gets tempting to let your elbow shift forward, involving the front shoulders in the lift ever-so-slightly and taking emphasis off your biceps, but you don't want that to happen. It’s time to continue our VERSUS series by comparing two underappreciated and underused biceps exercises that are similar in many ways, especially when it comes to targeting that bicep PEAK! Man, those things are dated, right? Stand or sit with your arms at your sides. What about variations on the old standard, like the spider curl? Curl the weight up toward your shoulder, then lower in a slow, controlled movement. Chinups vs. Pullups: Which Works Best for You? Why it works: Band-resisted exercises help you explode past sticking points. This results is greater activation of the biceps, which is what helps build more strength. Thanks to all authors for creating a page that has been read 34,947 times. As you raise yourself up over the bar, keep your elbows tight to your sides. Michael Warren won the UK Personal Trainer of the Year award (2014). To do that, you need to keep your upper arm perpendicular to the ground for the life of every set. By making a few adjustments, this move can be accessible to someone who’s a beginner at lifting weights, or extra challenging to someone who’s looking to take their training to the next level. Get that enviable biceps peak with the ultimate strength and muscle building move: concentration curls. No foam rolling required. Well, only if you consider huge biceps dated. This way, you’ll target the biceps and brachialis with normal-style (wrists supinated) curls and also hammer your forearms with the reverse curl portion. For one, similar to the preacher … Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on LinkedIn (Opens in new window), Click to share on Reddit (Opens in new window), Click to share on Pinterest (Opens in new window), Gift Yourself Or A Loved One Some Amazing TRX Workout Equipment, Try Out Some Free Health And Wellness With The LifeToGo Sampler Pack, Don’t Let The Election Related Stress Eating Get You Down With Noom, Jack O’Connell on Becoming a Bare-Knuckle Boxer for ‘Jungleland', Pick Up These 5 Great Items To Help Lose Weight Quickly, Boost Your Immunity With This Here Comes The Sun Diet Supplement, 5 Great Items To Help Build Lean Muscle At Home, Pick Up This Spin Bike At Black Friday Prices Today, Pick Up These 5 Great Products For A Better Nights Sleep, We may use your e-mail address to send you the newsletter and offers that may interest you, on behalf of Men's Journal and its partners. To make this harder, move your feet closer to the anchor point. Sit on the end of a bench with your feet flat on the floor and your knees at right angles. This article was co-authored by Michele Dolan. Use this! You can do chin-ups in sets, or do an interval of as many chin-ups as you can do in 30 seconds or a minute. Find the right angle, and then create rigidity throughout the rest of your frame. We may earn a commission through links on our site. Just make sure you have your dumbbells firmly on the seat where you can get into position without them falling off. Include your email address to get a message when this question is answered. Check this out. If you want big arms, do a biceps curl. You may have to use a little less weight at first if you're using a thicker bar. Barre is a great workout, but when it comes to building strength it may also work for that. You also can use dumbbells for this exercise, rather than a barbell.