Exercise and Fitness Forum

by Jeremy Gentles, CSCS

The bicep curl is one of those classic exercises that has provided me with much comic relief over the years. Anyone who has walked into a gym has probably seen some big guy standing in front of a mirror, with an amount of weight he should not be using, just curling away to show off those massive biceps to the world. On a less comical note, the bicep curl is a relatively easy exercise to execute. It can be performed anywhere, any time, using a variety of different equipment, by individuals at all levels of fitness.

PRIMARY MUSCLES INVOLVED: Biceps Brachii

Beginner Level: Resistance Band Bicep Curl

Preparation/Setup: In a seated position, with your back straight, place your feet on the floor in a comfortable, stable position. Secure the middle of the resistance band to the floor using the bench, as seen in the pictures, and grasp the handles of the resistance band.

Movement/Execution: Begin with your arms extended, keeping your elbows to your side so that they act as a pivot point. Raise the handles of the resistance band until your forearms are in a vertical position. Lower the handles until your arms are completely extended back to the starting position. Repeat.

Notes: The resistance band bicep curl can be performed in a variety of ways. If you do not have access to a bench as depicted, you can use a chair or stand up and stand on the middle of the band. Additionally, as your forearms approach vertically, your elbows may come forward slightly, but try to limit this movement.

Intermediate Level: Cable Bicep Curl

Preparation/Setup: Stand close to the cable/pulley system, keeping your back straight and your feet in a comfortable and stable position (approximately shoulder width apart or slightly wider). Grasp the bar attached to the lower pulley cable.

Movement/Execution: This movement is very similar to the resistance band bicep curl: you simply have one bar instead of two separate handles. If you prefer to sit, this can be done just as it was done for the resistance band bicep curl.

Notes: While the various types of bicep curls are broken into different levels of difficulty, these are fairly simple movements that individuals of all levels of fitness may perform. The primary difference here is merely the equipment used. Please choose the type that is most comfortable for you.

Advanced Level: Dumbbell Bicep Curl

Preparation/Setup: From a standing or seated position, keep your back straight, place your feet in a stable, comfortable position and grasp a dumbbell in each hand with your palms facing your body.

Movement/Execution: Begin with your arms extended by your sides and keep your elbows in. Raise both dumbbells, simultaneously rotating your forearms until your forearms are vertical and your palms are facing behind you. In a controlled manner, lower the dumbbells to their original position with your arms fully extended. Repeat.

Notes: You do not have to perform the dumbbell bicep curl in a simultaneous fashion as shown. You may also choose to execute this exercise in an alternating pattern or use one arm at a time. Also, you may use a number of different forms of resistance instead of dumbbells.

Do-It-Yourself Dumbbells
Exercise equipment can be costly, but with a little creativity and a few things you probably already have around the house, you can come up with low-cost alternatives. For instance, if you do not have access to dumbbells, consider filling two empty milk jugs equally with water. One gallon of water weighs 8 1/3 pounds, so by adjusting the water level in two one-gallon containers, you can get a workout with homemade ?dumbbells? in a range of weights! As always, exercise caution when you use this or any fitness equipment?safety comes first!

January 2008