Bicep Curl Arm Workouts will help you to build bigger and stronger arms.
But while these lifts are often associated with vanity, they do serve functional purposes and can be a part of a balanced strength training program. Not to mention, they can also be a lot of fun; getting a nice pump from doing a set of bicep curls is an undeniably great feeling, and you don’t need to apologize for that.
While these exercises shouldn’t be criticized for being pointless, they should be criticized for often being done poorly. Just because they’re not as “serious” as stuff like the deadlift and squat, doesn’t mean you shouldn’t learn how to perform them with good technique and form to maximize their benefits.
WHY SHOULD YOU DO BICEP CURLS?
Strengthens a functional movement you do multiple times a day. The bicep muscle is what allows you to bend your arm at your elbow and rotate your forearm. Think about all the movements you do that require that motion — pulling the lawnmower starter, hammering, unscrewing a stuck jar lid, picking up heavy stuff. Curls strengthen your biceps, which makes these movements easier.
Rehabs tendonitis. Bicep tendonitis is a common ailment for people who are serious about weightlifting. I’ve battled it a few times during my five-year lifting career. Matt likes to program high rep bicep curls whenever I’m struggling with tendonitis as part of my rehab. The idea is that the high reps pump in hefty amounts of fresh blood to the tendons (which carry nutrients to the injured area). This is super important for tendons because there is very little blood flow to them anyway, so every little bit helps.
Strengthens the bicep, which indirectly contributes to the main barbell lifts. While the biceps aren’t directly used in lifts like the shoulder press or the bench press, they do stabilize the elbow and shoulder joint while you perform these lifts. Strengthening your biceps can thus indirectly improve your bench and shoulder press.
They’re fun. I enjoy doing bicep curls, so I do them. Never downplay the fun factor when it comes to exercise.
BICEP CURL TECHNIQUE
1. BAD KARMA
50-40-30-20-10 reps of Barbell Curls (45/35 lb)
10-20-30-40-50 reps of Kettlebell Swings (1.5/1 pood)
With a running clock, as fast as possible, complete 50 Barbell Curls and 10 Kettlebell Swings. Then 40 Barbell Curls and 20 Kettlebell Swings. Alternate movements in this manner until the round of 10 Barbell Curls and 50 Kettlebell Swings.Score is the time on the clock when the last Kettlebell Swing is completed.
2. GETTING BIGGER WITH TEMPO TRAINING
3 Tempo* Ring Dips
3 Tempo* Front Squats
3 Tempo* Curls
6 Ring Dips
6 Front Squats
Rest 1 minute
*3 seconds concentric, 3 seconds eccentric
With a running clock, perform the prescribed work, focusing on the quality of each movement. Concentric movement is when the muscle shortens while producing force (contracting the muscle). This happens when you are raising the weight during a biceps curl. Eccentric movement is when the muscle lengthens while producing force. For example, when you’re lowering the weight back down during a biceps curl.
There is no score for this workout. Just focus on the quality of each movement.
Tips and Strategy
For beginners of tempo training, use a lighter weight where there’s a little strain and can manage to perform the movements properly. For athletes who are familiar with tempo training, pick a weight where you can perform the prescribed movements unbroken and maintain quality.
3. CINDY BRO STYLE
AMRAP in 15 minutes
5 Pendlay Rows (95/65 lb)
10 Strict Curls (65/45 lb)
On a 15-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.
Score is the total number of rounds and repetitions completed before the 15-minute clock stops.
Pendlay Row: This is a variation of the Bent Over Row. Instead of using a hip-width grip, hold the Barbell using a Snatch grip.
4. Bicep Curl Arm Workouts – WIPEOUT
AMRAP in 20 minutes
6 Thrusters (135/95 lb)
8 Power Curls (135/95 lb)
10 Back Lunges (135/95 lb)
12 calorie Assault Air Bike
For the power curls, use a barbell. Athlete may use the hips for power to drive the barbell up