Change it up for training biceps
It’s very important to slow it down and avoid using other muscles
After all of the different exercises I’ve shared in recent weeks, I know that some of you are waiting for workout variations for the biceps muscles.
Strong, muscular biceps have become a universal symbol for physical strength and fitness. They are one of the most visible muscles in the body, readily on display when wearing short-sleeve or sleeveless tops. They also tend to participate in most of the activities performed with the upper body and arms.
Today I’m sharing three variations of the biceps curl exercise, as demonstrated by my friend Rich King. It’s important to remember that the biceps muscle has two different heads, or parts, that have slightly different attachment locations near the shoulder. There are also some smaller muscles that assist the biceps in their action of flexing the elbow joint. For these reasons, it’s important to use different hand and arm positions when training the biceps.
It’s also very important to avoid recruiting other muscles when performing biceps exercises. This happens often, as exercisers end up rocking and swaying their body to help complete the movement. It’s also common to see people limiting their range of motion or using too much momentum, which may allow them to lift more weight, but actually reduces the amount of work performed by the intended muscles.
If your goal is to get maximum results from your training, while avoiding injury, it’s usually a good idea to slow the exercise down and train through a full range of motion. Always be sure to perform a progressive warm-up before training, and get medical approval before starting any new fitness or rehabilitation program.
TRX high curl
I find the TRX high curl to be an exercise that helps to activate and isolate the short head of the biceps, while also requiring control and stabilization of the rest of the body. Start with a TRX or other suspension training device that is anchored high, and grasp the handles in both hands. Walk back until the straps are under tension and lean your body back, with your arms stretched out in front of you, and your palms facing upward.
Keeping your elbows high and your head back, bend your arms to pull or pivot your body toward your hands. Your shoulder girdles should remain as stable and neutral as possible, while the spine, pelvis and legs are held in alignment.
Perform three to four sets of 12-15 reps to fatigue. Moving your feet forward and leaning back further significantly increases the difficulty, so position yourself at a distance that is challenging but still allows you to achieve the desired number of repetitions.
Rope hammer curl
During almost every biceps workout I perform curls with my wrists in a neutral, hammer-grip position to include the brachialis muscle that is located along the outside of the arm. I find this position to be more functional as it closely replicates activities that I would perform during my day. For the rope hammer curl, connect the rope attachment to a low pulley.
With the ends of the rope in both hands, stand in a strong, athletic alignment, with your core and postural stabilizers engaged. Keeping your elbows at your sides, flex your elbows to bring your hands up toward the front of your shoulders. Pause momentarily, then lower your hands back down.
Perform three sets of 12-15 curls, maintaining stable, neutral alignment of your body and limiting the movement to the elbow and forearm. Avoid rocking your hips forward or arching your back to assist when raising the weight.
Reverse grip barbell curl
One of the most basic old-school biceps exercises is the standing barbell curl. To add variety to my workouts I like to modify barbell curls with a reverse grip where my hands are over top of the bar with my palms facing downward, rather than under the bar with palms up. This may not seem like a big change, but just by changing grip position, the biceps muscles work very differently and the extensor muscles of the forearms are called into play. Start by grasping a fairly light bar with your fingers and thumbs over the top. Stand in a strong, upright position, with your core engaged. Keeping your elbows close to your sides, flex your arms to raise the bar upward, being careful not to lose your grip on the bar.
Try to keep your wrists locked in a straight position to prevent them from being pulled into flexion. Perform three sets of 12-15 repetitions, being careful to not swing your body or arch your back.