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One of the body parts that society has associated with a strong physique is the arm, specifically the biceps. The arms are valuable assets despite their relatively small size. Flexing and showing off the biceps has always being a sign of strength and power. And justifiably so!

The bicep or biceps brachii is the large muscle that lies on the front part of the upper arm between the shoulder and the elbow. It arises on the scapula and runs towards the upper forearm. The biceps muscle has two heads -- therefore its name -- the short head and the long head. The biceps main function is to flex and supinates the elbow -allowing it to rotate so the palm faces up or forward. The biceps is one of three muscles in the anterior compartment of the upper arm, along with the brachialis muscle and the coracobrachialis muscle.

A great bicep exercise is the Bicep Curl. This arm exercise targets the biceps brachii as well as the brachioradialis and brachialis. The wrist flexors, traps, and front delts are engaged too.

Bicep Curls Benefits

  • Isolation: The bicep curl is a single-joint move -- great to isolate the biceps.
  • Hypertrophy: Hammer curls help increase bicep size.
  • Strength: They help strengthen your arms, which can boost athletic performance and facilitate daily activities, picking up objects, and carrying the kids around. build arm strength.
  • Upper Body Health: Biceps collaborate in forearm supination, elbows flexion, and shoulder stabilization so stronger biceps help you to maintain a healthy upper body.
  • Aesthetics: Bicep curls help develop beautiful arms, which can translate into a great physique.
  • Simple: The bicep curl is a straight forward and simple movement. You just need a pair of dumbbells.

How to Do Bicep Curls

  • Stand with your feet shoulder-width apart with your knees slightly bent 
  • Grab a pair of dumbbells, hanging down at your sides, and holding them with your palms facing forward
  • Move your shoulders back and tight up your belly
  • Slowly flex at the elbows and curl the weights up while keeping your upper arms steady and your elbows close to your body
  • Pause for a second at the top and lower the dumbbells to the initial position in a controlled manner.
  • Repeat.

Avoid Bicep Curls Mistakes

  • Do not move your elbows and upper arms throughout the movement. Aim to maintain the arm steady.
  • Do not perform the movement fast to avoid momentum. Slow down the repetition timing.
  • Do not use very heavyweights in order to avoid that other muscles, the core and back, carry the load instead of the biceps. Lighter loads allow you to perform controlled reps with good form.

VIDEO: Bicep Curls

Dumbbell Bicep Curls

You can also complete your bicep workout with drag curls, overhead cable curls, Zottman curls, and hammer curls.

Lift, Burn more Fat, Get Stronger and Live Healthier!

To a Fitter Healthier You,

Adriana Albritton

The Fitness Wellness Mentor

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