What I didn't know is that I was barely using the biceps anymore, instead of my deceived idea of just "helping a bit with the back to pull more weight". Not only are you getting just about the same isolation and pump as you would with the Arm Blaster, your range of motion is actually increased. I would love a giant vein running down my bicep. full ROM is always more beneficial unless you're trying to improve something specific. Sure we love compound exercises here, but it is very hard to cheat (even unconsciously) in the preacher seated position. They don't know whether the resistance is coming from a curl or a chinup or a row or whatever. Anyone responding without science is just bullshitting. Tim Tadder / Getty Images. Preacher Curl vs Bicep Curl: Doing Both Types of Curls. A) Risk fighting off bicep eating zombies who will stop at nothing to prevent you from doing barbell curls; B) Find a safer alternative that not only feels better on your joints but is effective and saves your life (and gains) from bicep eating, zombies; I choose ‘B’. That way, we can both be gay. Half a rep builds half a muscle, to paraphrase Arnold. Learning how to Dumbbell Bicep Curl is important if you want to build muscular, boulder-like arms. I usually do 3 sets of standing curls with 45lbs in each arm simultaneously 3 sets of curls, sitting with the inclined support with 40lbs alternating arms and finally, I go to the all-in-one machine and do curls either with either both arms or with just one arm, depending on the shape of … Too bad. For full range bicep curls i like incline dumbbell curl (seated). 2) Keep your elbows pinned at your sides at all times. I don't understand your motive. Thankfully I have been doing my curls correctly. Perform with a weight that will get you to muscle failure in 8-15 reps. Do a few cheat reps at the end where you really focus on the top (fully contracted) position of the exercise. Is there any real benefit to do the full range of motion specifically on bicep curls? Once you can complete 10 reps with proper form, then you are ready to go up 5 pounds. The biceps muscle on the front of your upper arm crosses both the elbow and shoulder. If you're going to cheat on your bicep curls don't cut the ROM, just do cheat curls, which plenty of people have had success with. How to Do It. 2nd set do 30 pounds for 12 reps. 3rd set do 35 lbs for 10 reps. For your final set try to do 8 reps with the 40s. Set up on an incline bench and do Curls through a full range of motion. Looks more like a dead lift followed by a lot of arm work to get the bar up to their shoulders with no real 'catch' phase at the top. After conducting a 3-minute Google search you decided to do some bicep curls with the new Bowflex modular dumbbells you just ordered off Amazon. If you just want to inflate your numbers, definitely not. Why are you asking ? I doubt enough studies have been done to conclude one way or another exactly how much of a full rep equates to gainz. Cable hammer curls. To go from decent to actually good arms, curls are a pretty damn good option. I have upped my weight when doing most of the exercises in Power Hour and I just slow the reps down or do every other rep. In this post we’ll discuss the reasons you get elbow pain during bicep curls and how to fix it so that you can get back to training your arms. I've tried suggesting dropping the weight until they can get the explosive aspect of the lift correct but apparently taking advice from someone smaller than you isn't cool :/. Put maximum tension on your biceps with a single dumbbell. There are three regions of the biceps that need to be trained in order to build big, strong arms – the brachialis, the brachioradialis, and the two-headed biceps … It involved doing half of a movement, then the other half of the movement, then the full movement, each 7 times. Partial ROM can be used as long as it is not the only way you do it. (Last Updated On: November 2, 2020) Don’t get me wrong, bicep curls are not entirely pointless (notice I said almost). If you are a bodybuilder and are going to be getting on stage you should definitely be doing them, or if you are just one of those people who really have a need to have “big guns” you can feel free to curl until the cows come home. But I have noticed that the last couple of times that I have done this that during bicep curls at 25 pounds that my chest actually the area below my clavicle hurts with a sharp pain.It shoots down to about my breast and stops, and it is only on the left side. Chin-ups and shit are good to get your arms from pathetically small to decent, and at this stage curls are not needed. Try doing curls while lying on an incline bench at 45 degrees. Using the wall to insure our entire spine is upright, we get a little scapular posterior tilt, … Reps: First set - aim for 15, second set - increase weight rep to failure, repeat. When YouTube's Simple Man accepted a viewer's challenge to try doing 50 bicep curls every single day for a whole month, he took it as an opportunity to get an arm … You say you've been doing a lot of peacher curls. I say that with quotes because there's really no power when they so it. There is actually a place for 3/4 squats - those are box squats :p. One trainer I worked with showed me a workout format they called "7 and 7s" as a way to vary machine work. Like those in the know, you should also do both types of curls. For real dude? I'd say the most common. But i also like to increase the weight and do cheat curls. Cutting the ROM on curls seems very strange since typically you'd want to squeeze the muscle hard at peak contraction. Full Playlist - https://www.youtube.com/playlist?list=PLAE99D5078C75964D--Like these Arm Workout Tutorials !!! Press question mark to learn the rest of the keyboard shortcuts. Do what u like. Log In Sign Up. I also like doing curls with the cable machine or bands (high cable curl). There was a dude at my old gym who must have been 60+ years old but with Stallone's physique. Stand straight with a dumbbell in each hand, your feet shoulder-width apart and hands by your sides. Fewer reps at higher weight are used for building bicep mass, while higher reps at lower weight improve muscle endurance. Full range of motion always. A full rep builds more strength, more overall size, and burns more calories. They do work the biceps as well, but not in the most effective manner. People on this forum say to not do curls because, for the most part, nobody here has 18 inch pipes. Your shoulders will always engage to a small degree when doing most bicep curls. 6. Look, full reps are almost always better. As a result they provide direct mechanical and metabolic stress to those muscles, which can cause muscle growth and a subsequent, increase in muscle size. Because surely that is how to get big arms ? I finally got to the point where I don't care if people see me curling 15# dbs, it's a lot better than doing 5-8 shitty reps at 25-30#. It's a weird thing to want. Plus, for more versatility and progress, I’d suggest doing both types of curls during your arm routine. Examples could be standing barbell curls or even heavy preacher curls. 1. BICEP CURLS INSTRUCTIONS. The biceps brachii only know about contracting against resistance. So pick 1 or 2 bicep compound exercises and then follow it up with the smaller, more isolated biceps exercises such as concentration curls or hammer curls. But arm development doesn't begin and end with the traditional curl. Drop down in weight and do them correctly. I use to do only cheat curls, what I found is that I could never really make much progress, my biceps would get a little sore, but my weight didnt go up. drop your ego and drop the weight. PIMP I had the pleasure of calling out my doctor on him swinging trying to do curls, it was glorious since he's always saying how deadlifts and squats are going to ruin my back no matter how careful I watch my form. Unquestionably, curls will build your biceps, provided that you always do more than you … For example, Arnold liked them, Candito liked them, and I'm sure you've seen your fair share of curl bros using shitty form and still managing to have huge biceps. The trouble with doing curls as the primary method of biceps-building is that they are an isolation exercise for a set of muscles that don’t primarily work in isolation. Not only that, incline curls requires neither a preacher bench or an Arm Blaster accessory. It wasn't visible from the front, but was visible from the side. There is potential for this to be accomplished with simple, yet mindful, good ol’ fashioned bicep curls. In a garage gym setting, the incline curl seems to be the go-to bicep blasting movement. If the weight is so heavy that you have to cheat, then it’s too heavy for you. The basic curl will always have a place in bicep training. Here are my two favourite bicep exercises: Straight barbell curls. Do seated alterate curls You really don't need too much volume to make your arms grow, they are involved in nearly every exercises, especially the compound movements. Also watch yourself from the side to make sure you're not cheating with your delts. It's really only the beginning. Correct form curls kept you from turning gay? The biceps will take a beating and ready to train again the next day, and i don't think the variety hurts. I don’t know what your routine is, but if you’re doing bicep curls, on your last set of reps you should be struggling to get to 8 reps while still using good form and full range of motion. Or, relevant to this post, they would divide the range of motion, as in the hacksquat or bicep curl machine. 3. In other words, it feels like im doing wrist curls as opposed to bicep curls!!! By slowly adding more weight I stopped locking the elbows to my hip and helping myself a bit with swinging my back. I heard getting a running start for that 70 pound dumbbell will increase my size! However, doing too many curls or doing them incorrectly can lead to elbow pain. Bicep curls (and their many variations) work a number of muscles within the arm, with particular emphasis on the biceps (duh), and the other elbow flexors. I have been underestimating the importance of form... Haha read this and then watched the video... thought you were talking about the gorilla at the beginning... Well, I guess I can show her the video, too. The point is to achieve better hypertrophy by reducing the role momentum plays in the different parts of the movement. What I didn't know is that I was barely using the biceps anymore, instead of my deceived idea of just "helping a bit with the back to pull more weight". I'm going to also start doing preacher curls. I like 21s as others have posted. For your first set do a warmup. This type of curl works the bicep in a shortened position. im getting back into woking out after an injury that prevented me from doing anything for 6months but im having trouble with bicep curls… after i do my 5sets of 10reps, my biceps feel a little worked but my wrists feel very worked.