The preacher curl is a biceps curl variation that can be done with the barbell, dumbbells, EZ bar, or machine (just to name a few). This exercise has the lifter place the arm at an angle, on a preacher curl bench, with the arm and shoulder supported on a pad (to minimize movement), to help isolate the bicep completely. Chin-Up No! Your biceps are a small muscle and just as injury prone as other, larger muscles. Before curling — especially if you plan to lift heavy — be sure to curl light weight for a few sets. Do two to three warm-up sets and add a little weight to each set. After you’ve done those, you can begin your working sets. More Arm Training Tips Form Tip: Actively flex your biceps throughout the entire movement, especially at the top. Step 5 — Control the Bar on the Way Down

The seated curl is a partial range of motion barbell curl, as it often omits that bottom segment of the range of motion. This exerciser can be effective at increasing the loading on the bicep as well as isolating the upper aspects of the biceps. Barbell Curl AlternativesGeneral lifters will benefit from the two reasons mentioned above. Even if they don’t need the size of a bodybuilder or strength of a strongman, everyday gym-goers can still strive for more mass and strength. It’ll help with their general gym performance, confidence, and biceps mobility. Barbell Curl Sets, Reps, and Weight Recommendations If you don’t have a bar, you can still do 21s. If you have dumbbells, just do DB 21s. You may not be able to use a partner as a guide in the same way as with a bar, but don’t let that stop you. Do 7 reps halfway up, seven halfway down, seven full reps and enjoy that beautiful pump. 4 x 4s Below are two primary training goals and programming recommendations when programming barbell curls into training programs. To Gain Strength

Form Tip: Think about squeezing your shoulder blades together and keeping your chest up. Otherwise, you risk slouching forward and disengaging your biceps. Step 4 — Find the Contraction and Hold it You know this, of course, but here’s some biceps knowledge you may not be privy to. Your biceps has one function, and that’s to flex your elbow (meaning bring your lower arm towards your face). Think about that for a second, and you’ll realize that your biceps are good for a lot more than just curling weights. First off, why on Earth would you want an alternative to 21s? It’s the best possible curl exercise.

Standing Barbell Curl Instructions

It’s hard to have alternatives for 21s because it’s hard to replicate the ‘deep burn’ that 21s create. 4 x 4s are one of those rare exercises that do. How you structure your volume (sets and reps) will determine whether you gain more strength or muscle. If you’re looking to increase the strength of your biceps, then we suggest performing more sets for fewer reps. That said, you don’t want to lift too heavy (less than four reps). The biceps are a small muscle, and if you try and lift too much you can risk injury. Also, the barbell curl can be loaded up with relatively more weight than other curling exercises. That means you can load the muscle faster and progress for longer without hitting a plateau. 4. They’re Accessible Here’s what you need to know about doing the barbell curl — a tried-and-true size and strength builder for the biceps: