Preacher curls are perfect for this.Īlso, when you work both arms together (using barbells instead of dumbbells) your body is able to produce more force. Since your biceps span both your shoulder and elbow joints, when you do curls with your elbows in front of your body, your biceps are able to get a stronger contraction. Keep your palms facing your body (this is called a neutral grip) the entire time, and curl the weight up.Start with your arms straight down by your sides and your palms facing your body.When you do hammer curls, your biceps are put in a weaker position, which allows the brachialis to do most of the work. Underneath the biceps is a muscle called the brachialis.
#Hammer culrs bodybuilding.com full#
This will ensure that you’re getting a full stretch, which is the biggest benefit of this type of curl.
Lean back on an incline bench with your arms hanging straight down and a little behind your bodyįlex your triceps at the bottom of the exercise.This works out the long head (or the “peak”) a little more, since the long head stretches over your humerus (big upper arm bone), and it is more stretched in this position, causing it to work more. Your biceps span both your shoulder and elbow joints, so when you do curls with your elbows behind your body, your biceps are able to get a full stretch. As you curl up, supinate, or twist your wrists out, squeezing your biceps.Your biceps have two functions: flexion and supination. You can even supinate as you curl up, adding a (literal) twist to this exercise and working in both functions of your biceps. Without swinging your elbows, curl the weight up and squeeze your biceps as hard as you can.Grab the dumbbells and allow your arms to hang straight down.Lay on your stomach on an incline bench.We’ve broken the exercises down into four sections:ĭepending on what equipment is available, you can do these exercises at the gym, at home, or on the road. That’s why we created this guide of the best biceps exercises. There are tons of options, but you need to know which ones to pick and why if you want bigger biceps. It takes some practice learning which avocados are right for what you’re trying to do, and picking the right biceps exercises is no different. If you’re making guacamole in a few days, you don’t want to choose an avocado that’s ready tonight, but will be bad in two days. If you’re making guacamole tonight, you don’t want to choose an avocado that’s not ready yet.
#Hammer culrs bodybuilding.com how to#
Biceps exercises are like avocados there are tons available, but you gotta know how to choose the right ones.