How To Do a Bicep Curl
Are you looking to build up some muscle? There are many ways to see an increase in your muscle mass, but the tried-and-true method is weightlifting. No other method has seen such reliable results as simply pumping the iron. One of the most basic exercises is the bicep curl, which will be discussed here.
The Bicep Curl
The bicep curl, although it has a technical-sounding name to newcomers, is the routine you think about when the word “weightlifting” is mentioned. Here’s how to do the classic workout.
Single-Arm Technique
A. Pick Your Weight
The first step, before you even pick up any weights, is to determine how much you want to lift. The old line, “start with a can of peas” is still true. Don’t try and max out on your first rep — select a weight that’s comfortable for you but that still requires some work.
B. Watch the Technique
Now that you have your weight chosen, it’s time to actually do it. But don’t go crazy just yet! Your form has to be correct or you won’t see any results at all.
Make sure your bicep is what’s doing the work, not your back or shoulder. With your arm fully extended downwards, bring the weight all the way up, and then all the way down again. Your movements should be slow and deliberate, not rushed. Also, no swinging the weight up with your back! That’s cheating and it looks foolish anyway.
Double-Arm Technique
The idea is the same when you’re working out two arms. Instead of using a single weight for one arm, you use a bar and lift it with both hands. This can often be a better option because both arms are being worked equally.
When selecting your weight, most people just double whatever weight they were using for a single arm. However, your other arm may be weaker or stronger, so adjust until it feels right.
As always, do this workout in reps of ten. Most people do two or three sets of ten, then go off and do another exercise before coming back and repeating. This way your biceps don’t get tired from doing the same thing over and over.
Final Thoughts
Last of all, this exercise can be performed while sitting or standing. Many gym-goers prefer to be seated while they do the curl, because it helps their balance. Also, in the rare event that you drop a weight, it doesn’t hit the floor as hard, and it’s less likely to smash your foot!
