How To Work Your fitness equipment Biceps & Not Your Forearms

In the long run, bicep curls can help increase shoulder stabilization and build arm strength. This can boost your athletic performance and reduce fitness equipment injury risk. For example, if you use a supinated grip when training with cables or dumbbells, you’ll target the short head. A semi-supinated grip will put emphasis on the long head of the biceps. The biceps has two heads that arise on the scapula and share a common insertion point. It plays a key role in arm movements, such as pulling and curling, forearm supination, and elbow flexion.

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  • They have a terrible reputation owing to the exercise being isolated.
  • And though there aremore forearm exercises out there, the last alternative I want to recommend is static pull-up bar hangs.
  • I can’t wait for more articles to come out, especially those about “how to build bigger _.” I am learning a lot.
  • Now, since the biceps are a smaller muscle, you don’t need to train them too frequently and/or with too much volume.
  • Dumbbell overhead shoulder press, barbell front raises and battle rope jumping jacks are related exercise that target the same muscle groups as dumbbell biceps curl to shoulder press.

Bicep curls strengthen the front portion of your arms, which makes it easier to pick up a bag of groceries and enhance your arm’s toned appearance in a tank top. While bicep curls feature several adjacent muscles that stabilize and work with the biceps, the pectoralis or pec muscles aren’t active during the exercise. If you are hoping to build your pec muscles, you may wish to try more chest-focused exercises, such as the push-up.


Using weights that are too heavy will result in improper technique and body positioning, and also reduce your range of motion. Avoid the common error of using a rocking motion at the torso to assist in lifting as this will also reduce the effectiveness of hammer dumbbell curls on the targeted muscles. Those with elbow problems should avoid doing this exercise, while those with lower back problems should do this sitting down. To do bicep curls, start with a dumbbell in each hand and stand up straight with your feet under your hips and your knees slightly bent. Rotate the dumbbells so your palms are facing forward, and bend one of your arms to raise the dumbbell until it’s in line with your shoulder.

Tips For Bigger Biceps

Pause for a count, inhale and slowly lower the weight back to the starting position. Start with the dumbbells lateral to your thighs, maintaining your thumbs-up position all the way throughout the movement, and flex at the elbow until you reach the top position. Don’t just straighten your arms and let the dumbbells drop back down quickly. Moving too fast will reduce the amount of time your muscles are under tension thus decreasing the training effect. Nor should you curl all the way to your shoulders. Choose the weight of the dumbbells carefully, ones that are not too heavy nor too light.

The truth is, a lot of people do not correctly perform their bicep curls and end up working their shouldersmore. Another way to completely reap all of the benefits of bicep curls is by utilizing the best form possible. A lot of people think cheat curls won’t help build muscle or strength, but they do.

As you curl the barbell, keep your wrists straight and level with your forearms, and keep your elbows tucked in. For example, one choice is to combine Barbell Curls with Triceps Extensions. This affords nearly twice the range of motion as the Preacher Curl, discussed above, thus providing more productive repetitions. If you want bigger biceps, then you might consider adding Barbell Spider Curls to your list of “mandatory” arm exercises.

The biceps connect at the shoulder, so as we raise our arms in front of us, the biceps shorten. We want to start the movement with a big stretch. So it would be better if the preacher curl didn’t bring our arms out in front of us. That’s one advantage that the sissy curl has—more of a stretch at the bottom. You can also do twisting curls when you use dumbbells by forcefully supinating your forearms.