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The Best Way to do Bicep Curls for Boosting Muscle Growth

How to properly use the dumbbell bicep curl for hypertrophy.

This is the best way to do bicep curls for boosting muscle growth. In fact, it should be the only way you do it to make sure you are maximising all the benefits from the exercise.

Bicep curls serve as a fundamental exercise primarily designed to target and strengthen the biceps brachii, the muscles located on the front of the upper arm. The primary function of the biceps is elbow flexion, and bicep curls isolate and emphasize this movement. By lifting a weight, typically a dumbbell, through a controlled range of motion, individuals engage their biceps, leading to muscle activation and growth. Beyond aesthetic benefits, incorporating bicep curls into a workout routine contributes to functional strength, aiding in various daily activities that involve lifting or pulling.

Strengthening the biceps can also have positive implications for other compound exercises, enhancing performance in activities such as pull-ups and rows. Whether the goal is to build muscle mass, improve arm strength, or enhance overall upper body aesthetics, bicep curls stand as a foundational exercise with versatile benefits in strength training regimens.

The tips you are about to see are explained by Adam Schafer, one of the hosts of Mind Pump Podcast. The Mind Pump Podcast is an online radio show that talks all fitness related and, usually, is provocative. Its hosts are Sal Di StefanoAdam SchaferJustin Andrews, and Doug Egge. They also have a YouTube channel with more than 700k subscribers.

Below you will find out what is the best way to do bicep curls for boosting muscle growth.

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The Most Effective Arm Workout

The Best Way to do Bicep Curls for Boosting Muscle Growth

Adam Schafer delves into the intricacies of the bicep dumbbell curl, a fundamental exercise for those aiming to sculpt their biceps. Emphasizing proper form and technique, he advocates for a standing position to engage the biceps fully.

One important thing to keep in mind, as Adam explains, is the significance of posture during the bicep curl. He stresses the need to retract the shoulders, a crucial step to counteract the common issue of rounded shoulders. By peeling the elbows back and maintaining a retracted position, Adam ensures that the movement isolates the biceps, preventing unwanted engagement of other muscles.

Moving on to the physical execution, Adam guides through the split stance technique. This unique approach, shifting the weight onto the front foot with the back foot on the toe, introduces a degree of instability. According to Adam, this instability serves as a subtle trick to enforce good posture, discouraging excessive rocking or movement during the exercise.

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One quick tip from Adam is to envision a pin running through your elbow, ensuring a fixed axis of movement. This meticulous attention to detail aims to prevent any deviation from the optimal range of motion. Adam emphasizes that unnecessary movements in the rest of the body detract from the targeted bicep workout, reinforcing the importance of maintaining proper form.

A common mistake when doing standing dumbbell bicep curls is either shortening or extending the range of motion excessively. The goal is not to touch the dumbbell to the chin, but rather to achieve full flexion of the bicep. By avoiding unnecessary shoulder flexion, you maintain a strict focus on engaging the biceps throughout the movement.

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Transitioning into the discussion of alternating dumbbell curls and wrist pronation, Adam introduces variations to enhance the exercise. He explains that while there isn’t a definitive better or worse approach, incorporating pronation or supination adds diversity to the workout. Try them out and see what you like most and feel the most pump in your biceps.

Also, be aware of mind-muscle connection as it can be the greatest ally when performing any exercise. He warns against feeling the exercise in the front shoulders or traps, indicators of improper technique. According to Adam, maintaining tension in the biceps throughout the range of motion is essential, dispelling myths about locking out joints and emphasizing controlled movements.

In his thorough analysis, Adam sheds light on the importance of tempo in executing the bicep curl correctly. Offering a practical suggestion, he advocates for a deliberate four-second negative phase, coupled with a one-to-two-second ascent. This not only enhances control but also prevents the use of momentum and swinging, ensuring a more targeted and effective bicep workout.

And that is the art and science of effective bicep training. To hear from Schafer himself explaining the best way to do bicep curls for boosting muscle growth, watch the full video below.

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Having strong biceps offers a range of physical and functional benefits. Firstly, strong biceps contribute to enhanced upper body strength, enabling individuals to perform everyday tasks more efficiently. Activities like lifting groceries, carrying objects, or even picking up a child become easier when the biceps are well-developed and powerful.

Additionally, strong biceps play a crucial role in overall athletic performance. They are essential in various sports and physical activities that involve pulling, gripping, and lifting motions. Improved bicep strength can enhance performance in exercises such as pull-ups, rows, and even sports like rock climbing or grappling.

Aesthetic considerations also come into play, as well-defined and sculpted biceps contribute to a balanced and toned physique. For individuals engaged in bodybuilding or those simply looking to improve their appearance, strong biceps are a key component of achieving a well-proportioned upper body. Beyond the physical aspects, having strong biceps can boost confidence and provide a sense of accomplishment, particularly for those who set and achieve strength training goals. Overall, the benefits of strong biceps extend beyond mere appearance, impacting daily functionality, athletic prowess, and mental well-being.

The frequency of bicep training depends on various factors, including an individual’s fitness goals, overall workout routine, and recovery capacity. As a general guideline, most people find it effective to train their biceps 1 to 3 times per week.

For beginners or those focusing on overall body development, incorporating bicep exercises into their routine 1 to 2 times a week can be sufficient. This allows for adequate recovery and prevents overtraining.

Intermediate and advanced individuals who are specifically targeting bicep growth or strength may choose to train their biceps more frequently, up to 3 times a week. However, it’s crucial to vary the exercises and intensity to avoid overuse injuries and promote balanced muscle development.

Regardless of the frequency, ensuring proper recovery is essential. Adequate rest, proper nutrition, and listening to the body’s signals are key components of an effective bicep training regimen. If soreness or fatigue persists, it may be an indication to scale back on frequency or intensity to prevent overtraining and support long-term muscle health. Individual responses to training can vary, so it’s essential to tailor the frequency of bicep workouts to personal goals and recovery capabilities.

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