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bicep curl

Equipment used: dumbbell, barbell, ez-bar, cable, elastic tubing

Major muscles used: Bicep, brachialis, brachioradialis

hammer curl1


Movement: Can be performed standing or sitting. If standing, place feet shoulder width apart or staggered. Knees are slightly bent to protect lower back. Neck, spine, wrists and pelvis are in neutral position. If sitting, place hips at 90°.  Keep abdominals contracted. Shoulders are depressed and retracted (pressed down and back). With palms facing out, let dumbbells hang at arm’s length by your side. Exhale as elbow flexes and you move weight up. Pause. Inhale as you slowly lower weight to starting position.
This exercise can also be performed alternately, moving one weight at a time. This places strain on the forearm muscles as they have to work a little harder to support a grip on the weight.

Opposing exercise: triceps dip, lying triceps extention, overhead triceps, triceps press-down, triceps kickback

Common mistakes:
– using momentum to move weights (the only movement comes from the elbow and radioulnar joints. If you have to swing in order to complete the movement, then your weight is too heavy)
– torso instability (I see a lot of pelvic movement going on with this lift!)
– Hunching or lifting shoulders while performing exercise
– wrist breaking (something I can do quite easily, so I concentrate when I perform this exercise)
– not moving weight in full ROM (range of motion) – move weight as close to shoulders as possible

Want more information on the bicep curl or other bicep exercises?  Please leave a comment…