Most body builders have a fascination towards biceps and they love to train the biceps. It is a common fact that well developed arms catch the attention of everyone. Large arms represent a higher level of muscularity more than any other muscle group in the body.
Hence, there are several instances where it has been seen that people tend to over train their biceps and arms and over look other groups of muscle. Every body building enthusiast still envies the biceps of Arnold Schwarzenegger.
Most Important Biceps Exercises
One has to hold the dumbbells by the side of the body. The palms will face inwards. After that, curl the weight upwards and at that point of time, the palms should face the chest. The most effective biceps curl will shift ninety degrees during the exercise.
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The basic movements of the hammer curls are quite similar to the dumbbell curls. But in the case of hammer curls, one will not move their wrists as they do in the dumbbell curls. The name is derived from the swing of hammer. The elbows and palms will not be pivoted in the course of the exercise.
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Alternate Barbell Curls
The basic difference between a dumbbell curl and a barbell curl is in the equipment. One has to hold the barbell with both hands while the dumbbell is hold in one hand.
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Other than that the functions of both the exercises are quite similar. In alternate barbell curls, the optimum focus of the exercise rests on both hands at a time, so it helps to build the muscle of both the arms simultaneously.
Preacher curls are mainly dependent on the preacher bench. One has to sit on the bench and the chest has to touch the platform. After that, the person has to grab the barbell tightly with the palms facing upwards.
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During the exercise, one has to be careful about not involving any other muscle groups in the process. The exercise ends by flexing the top of the curl. After that, the weight should be lowered in a reverse way. Preacher curls are very good in shaping the top of the bicep curves.
The simple barbell curls is an extended form of the alternate barbell curls. Here, one has to grab the bar with the palms facing outwardly. Extend the arms fully and stand in a straight position.
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With flexing the muscles try to take the bar as high as possible during the exercise. After that rest it for a few seconds’ on the position and slowly take it down to the first position.
Reverse curls, as the name itself suggests is a special type of curls that can be performs by both dumbbells and barbells. But the grips in both cases will be reversed in the reverse curls. In a proper reverse curls exercise, the thumbs have to stay one the top of the bars.
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These exercises are probably the most important biceps exercises performed worldwide. Most importantly, these exercises do not need any fancy equipment.