How to Build Stronger Biceps With Curls

The biceps are one of the most frequent areas that people look to improve. In this article, you will learn the three basic ways in which the biceps can be worked by using the Straight Curl, the Hammer Curl and Full Curl. Read on to learn how to build stronger biceps with curls.

Difficulty: Moderate

Instructions

Things You'll Need:

• Dumbells
• Barbells
• Stationary cables

The Straight Curl

1. Choose the resistance you are going to use. Select either cable, dumbbell, resistance band or barbell.

2. While standing, hold the weight with your arms straight at your side, palms facing away from your body and elbow's tucked into your side.

3. Slowly bend your elbows and lift the weights to your shoulders without moving your elbows from your side.

4. Slowly return the weights to the starting position and repeat.

The Hammer Curl

5. Choose the resistance you are going to use. Select either the cable, dumbbell or resistance band.

6. While standing, hold the weight with your arms straight at your side, palms facing your sides and elbow's tucked into your side.

7. Slowly bend your elbows and lift the weights to your shoulders without moving your elbows from your side.

8. Slowly return the weights to the starting position and repeat.

The Full Curl

9. Choose the resistance you are going to use. Select either the cable, dumbbell, resistance band or barbell.

10. While standing, hold the weight with your arms straight at your side, palms facing your sides and elbow's tucked into your side.

11. Slowly bend your elbows and lift the weights to your shoulders while simultaneously supinating (rotating thumbs away from the body) without moving your elbows from your side.

12. Slowly reverse the motion and return the weights to the starting position and repeat.

Tips & Warnings

• You should begin a weight training program with a light weight and higher repetitions to ensure that you are able to lift in the proper motion.
• You should always speak with your physician prior to beginning an exercise program.

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