What Are Biceps Curls

When it comes to biceps curls, you may have an image in your head of someone holding a dumbbell in one arm and moving it up and down to exercise their bicep muscle.  However, there are actually several different types of biceps curls and different types of exercise equipment that can be used to perform them.

There are a few things that all of these exercises have in common.  They all target the same muscle called biceps brachii muscle in order to increase the size, strength, stamina and definition of that muscle.  Many people want to have bigger, more defined biceps and the different styles of curls targeting this muscle can definitely help meet their goal.  If you want to increase the effects from your weight lifting, especially bicep curls, you can use a muscle stimulator.  That will help your muscles to recover faster so that you can lift out quicker.

Biceps curls can be performed using dumbbells, a barbell, biceps curling machine, cable machine, E-Z bar or bent bar and even using Nautilus equipment.  The thing that all bicep curl exercises have in common is that the weight from the fitness equipment is used to move through an arc in order to strengthen the biceps muscle.  The idea is to contract the biceps muscle by lifting a weight up through an arc and then lower it back to the starting position.  The contraction and extension of the bicep muscle helps to strengthen and enlarge it.

Some of the more common bicep curls include:

* Basic Biceps Curl- targets the entire biceps muscle. Hold a dumbbell or barbell in your hand or hands with arms facing downward, while keeping your elbows straight and tight to your side.  Bring the bar up to your chest while exhaling.  Then lower the bar while inhaling. That is the basics of a barbell bicep curl.

• Concentration Curl- Targets upper biceps. Sit on a bench or chair while holding a dumbbell.  Place the back of your arm inside your thigh while leaning slightly forward.  While lowing the dumbbell inhale, and then exhale while bringing it to your shoulder.
• Hammer Curl - Targets lower bicep. Hold dumbbells in both hands.  Your palms should face your legs. Raise your forearm up and your biceps while exhaling.  As you lower the dumbbells exhale and keep your elbows in close to your body.
• Reverse Curls - Hold a dumbbell in both hand with hands facing forward and palms facing behind you.  Lift dumbbell up while turning it at the same time.