bicep exercises for long head Bicep Curls - How To Do Standing Barbell Curls and Alternating Dumbbell Curls

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Bicep Curls - How To Do Standing Barbell Curls and Alternating Dumbbell Curls

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Bicep Curls - How To Do Standing Barbell Curls and Alternating Dumbbell Curls. I'm always changing up my routine, but my two favorite bicep exercises are Standing Barbell Curls and Alternating Dumbbell Curls. Here are descriptions for both bicep exercises.

Standing Barbell Curls:

1) Stand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing forward and the elbows should be close to the torso. This will be your starting position.




2) While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.




3) Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.




4) Slowly begin to bring the bar back to starting position as your breathe in.




5) Repeat for the recommended amount of repetitions.

Variations to Standing Barbell Curls:

1) You can also perform this movement using a straight bar attachment hooked to a low pulley. This variation seems to really provide a good contraction at the top of the movement.
2) You may also use the closer grip for variety purposes.

Alternating Dumbbell Curls:

1) Stand (torso upright) with a dumbbell in each hand held at arms length. The elbows should be close to the torso and the palms of your hand should be facing your thighs.




2) While holding the upper arm stationary, curl the right weight as you rotate the palm of the hands until they are facing forward. At this point continue contracting the biceps as you breathe out until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps.
3) Tip: Only the forearms should move.




4) Slowly begin to bring the dumbbell back to the starting position as your breathe in. Tip: Remember to twist the palms back to the starting position (facing your thighs) as you come down.




5) Repeat the movement with the left hand. This equals one repetition.




6) Continue alternating in this manner for the recommended amount of repetitions.

Variations:

1) There are many possible variations for this movement. For instance, you can perform the exercise sitting down on a bench with or without back support and you can also perform it using both arms at the same time.

2) Additionally, you may perform it with a starting position in which both palms are facing forward. In this case, you may alternate the arms as well, or perform at the same time.




3) You can also do the exercise starting with both palms of the hands facing the torso and then rotating forward as the movement is performed. At the top of the movement the palms should face forward and the small finger should be higher than the thumb for a peak contraction.

http://www.youtube.com/watch?v=gjyNkT...
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Bicep Curls - How To Do Standing Barbell Curls and Alternating Dumbbell Curls

bicep exercises for long head Bicep Curls - How To Do Standing Barbell Curls and Alternating Dumbbell Curls
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