3. They keep increasing weight every week, which you should be trying to do, but as they keep adding weight their form starts to break down, or they use more momentum and try to cheat through the reps. Or in your case only do partial reps. Start at 20 and do 12 reps. Then go to your working sets. Bicep curls (and their many variations) work a number of muscles within the arm, with particular emphasis on the biceps (duh), and the other elbow flexors. I can do a full 4 sets of 12 reps with a 35 pound dumbbell with proper form but I can’t do the same with a 40lb one, I can only do 4 sets 12 reps with 3/4 rep form. The point is to achieve better hypertrophy by reducing the role momentum plays in the different parts of the movement. I like 21s as others have posted. Is there any real benefit to do the full range of motion specifically on bicep curls? Why would you ever want to shortchange any of that ? Correct form curls kept you from turning gay? Cable hammer curls. Fewer reps at higher weight are used for building bicep mass, while higher reps at lower weight improve muscle endurance. Reddit's Premier Vaping Community. Focus on doing arm work seated, then if your able to build up your triceps with things like skull crushers, close grip bench and it should give you some nice progress. I thought that was a bit odd. Because surely that is how to get big arms ? I'd say the most common. Half a rep builds half a muscle, to paraphrase Arnold. I doubt enough studies have been done to conclude one way or another exactly how much of a full rep equates to gainz. This could be unilateral movements, as with the chest press machine - holding one side halfway up while pressing the other side, then finally pressing both sides. The biceps brachii only know about contracting against resistance. full ROM is always more beneficial unless you're trying to improve something specific. Alternating dumbbell curls. Press question mark to learn the rest of the keyboard shortcuts. By trying to progress to quickly my bicep curls turned into a combination of shoulder raises and a fraction of good mornings. What I didn't know is that I was barely using the biceps anymore, instead of my deceived idea of just "helping a bit with the back to pull more weight". Dumbell curls, incline dumbell curls and concentration curls (for bi's). User account menu • Great for vaping, and doing bicep curls. For full range bicep curls i like incline dumbbell curl (seated). Examples could be standing barbell curls or even heavy preacher curls. So pick 1 or 2 bicep compound exercises and then follow it up with the smaller, more isolated biceps exercises such as concentration curls or hammer curls. I'm going to also start doing preacher curls. Both in the negative phase, and in the explosive contraction. Perform with a weight that will get you to muscle failure in 8-15 reps. Do a few cheat reps at the end where you really focus on the top (fully contracted) position of the exercise. In other words, it feels like im doing wrist curls as opposed to bicep curls!!! By Philip Ellis. Why are you asking ? Set up on an incline bench and do Curls through a full range of motion. They do work the biceps as well, but not in the most effective manner. These a couple of guys I train with who 'power clean' about 20kg more than me. If you're going to cheat on your bicep curls don't cut the ROM, just do cheat curls, which plenty of people have had success with. However, doing too many curls or doing them incorrectly can lead to elbow pain. I use to do only cheat curls, what I found is that I could never really make much progress, my biceps would get a little sore, but my weight didnt go up. BICEP CURLS INSTRUCTIONS. I like 21s as others have posted. Would doing 3/4 squats or 3/4 bench press be just good as doing full range of motion reps? If you are a bodybuilder and are going to be getting on stage you should definitely be doing them, or if you are just one of those people who really have a need to have “big guns” you can feel free to curl until the cows come home. Do what u like. Training Mistake #7: Not changing it up. I finally got to the point where I don't care if people see me curling 15# dbs, it's a lot better than doing 5-8 shitty reps at 25-30#. 2nd set do 30 pounds for 12 reps. 3rd set do 35 lbs for 10 reps. For your final set try to do 8 reps with the 40s. After someone called me out for it and I fixed my form I've been able to curl double what I was. This type of curl works the bicep in a shortened position. Keep the elbows close to your body and the upper arms stationary, only the forearms should move. If you just want to inflate your numbers, definitely not. By slowly adding more weight I stopped locking the elbows to my hip and helping myself a bit with swinging my back. PIMP im getting back into woking out after an injury that prevented me from doing anything for 6months but im having trouble with bicep curls… after i do my 5sets of 10reps, my biceps feel a little worked but my wrists feel very worked. I also like doing curls with the cable machine or bands (high cable curl). 2. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. The biceps will take a beating and ready to train again the next day, and i don't think the variety hurts. A full rep builds more strength, more overall size, and burns more calories. You say you've been doing a lot of peacher curls. If you start cheating to get more reps, those reps do not count. I have been underestimating the importance of form... Haha read this and then watched the video... thought you were talking about the gorilla at the beginning... Well, I guess I can show her the video, too. There is potential for this to be accomplished with simple, yet mindful, good ol’ fashioned bicep curls. https://www.youtube.com/watch?v=jaWe_Ws3ZbA, 3/4ths reps are about 75% as good as full rom reps, If you can do higher weight with the 3/4th rep is it better same or worse than a lighter full rep. Stand straight with a dumbbell in each hand, your feet shoulder-width apart and hands by your sides. Eye opener and very common in … I don’t know what your routine is, but if you’re doing bicep curls, on your last set of reps you should be struggling to get to 8 reps while still using good form and full range of motion. What I didn't know is that I was barely using the biceps anymore, instead of my deceived idea of just "helping a bit with the back to pull more weight". Try switching up your weight work the muscle at a different length. Sure we love compound exercises here, but it is very hard to cheat (even unconsciously) in the preacher seated position. Put maximum tension on your biceps with a single dumbbell. For example, Arnold liked them, Candito liked them, and I'm sure you've seen your fair share of curl bros using shitty form and still managing to have huge biceps. They're not needed, but they are a reliable go-to. If you have a specific and well thought out reason, maybe. THere's reasons to cheat a little - targeting specific muscle areas, mobility, or for injuries etc, but I don't think doing 3/4 reps for biceps is really going to make a huge difference short term especially if you're not eating right. Set 2: Do 6 reps with a weight you could do about 10 reps with. It wasn't visible from the front, but was visible from the side. The biceps work with the triceps, shoulders, traps, and lats to allow the shoulder and elbow to function optimally. I heard getting a running start for that 70 pound dumbbell will increase my size! Too bad. If the weight is so heavy that you have to cheat, then it’s too heavy for you. (Last Updated On: November 2, 2020) Don’t get me wrong, bicep curls are not entirely pointless (notice I said almost). I usually do 3 sets of standing curls with 45lbs in each arm simultaneously 3 sets of curls, sitting with the inclined support with 40lbs alternating arms and finally, I go to the all-in-one machine and do curls either with either both arms or with just one arm, depending on the shape of … I was new at the time. On the last set ( which will be max weight) when you fail immediately do a drop set with a weight 1/2 to 2/3 … 6. Drop down in weight and do them correctly. First, rather than do these free standing, we set up against a wall. For your first set do a warmup. Emphasize lowering the dumbbells slowly and you'll get a nice stretch at the bottom. Most guys only do curls all day every day to begin with, then at least three-quarters of those are practically throwing their back out shoving their hips into the motion just get those numbers higher and look impressive for the ladies. Biceps Muscle Workout. Do 5 – 6 sets of 4 – 8 reps; if you can do more, use a heavier plate. I now understand that but I was asking that if a partial rep with heavier weight is better than a full rep with lighter weight, New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. Pick one biceps exercise, the one you feel the most. Not only are you getting just about the same isolation and pump as you would with the Arm Blaster, your range of motion is actually increased. I would love a giant vein running down my bicep. So, just to recap these 5 tips that will improve the effectiveness of your curls and help you gain bicep size at a quicker rate… 1) Don’t allow your shoulders and elbows to drift forward as you curl the weight up. Do seated alterate curls You really don't need too much volume to make your arms grow, they are involved in nearly every exercises, especially the compound movements. Tim Tadder / Getty Images. Press question mark to learn the rest of the keyboard shortcuts. Preacher curl vs bicep curl = two great styles of curls that will be the basis of your arm workouts. You can also do regular hammer curls but I feel using the rope attachment with a pulley is superior. Your shoulders will always engage to a small degree when doing most bicep curls. How To Do Bicep Curls: Quick Recap. This will lengthen the bicep muscle and work it … Full Playlist - https://www.youtube.com/playlist?list=PLAE99D5078C75964D--Like these Arm Workout Tutorials !!! 2) Keep your elbows pinned at your sides at all times. Watch What Happens When a Guy Does Only This Biceps Curl Variation for 30 Days. Not only that, incline curls requires neither a preacher bench or an Arm Blaster accessory. There are three regions of the biceps that need to be trained in order to build big, strong arms – the brachialis, the brachioradialis, and the two-headed biceps … Reps: First set - aim for 15, second set - increase weight rep to failure, repeat. After conducting a 3-minute Google search you decided to do some bicep curls with the new Bowflex modular dumbbells you just ordered off Amazon. Too common. This is a common problem you will see at most gyms! But i also like to increase the weight and do cheat curls. Looks more like a dead lift followed by a lot of arm work to get the bar up to their shoulders with no real 'catch' phase at the top. He was curling <15kg dumbells. I'm sure a few people here will change the way they curl. How to Do It. Some versions of 21s include a bit in the "center". This is why I like using the machines. Click to share on Facebook (Opens in new window) ... Click to share on Reddit (Opens in new window) I've tried suggesting dropping the weight until they can get the explosive aspect of the lift correct but apparently taking advice from someone smaller than you isn't cool :/. If so what are the benefits? It involved doing half of a movement, then the other half of the movement, then the full movement, each 7 times. Which is why I thought r/fitness should see it. I have upped my weight when doing most of the exercises in Power Hour and I just slow the reps down or do every other rep. Here are my two favourite bicep exercises: Straight barbell curls. Yes! Partial ROM can be used as long as it is not the only way you do it. Using the wall to insure our entire spine is upright, we get a little scapular posterior tilt, … Here's how you do it: Set 1: Warm-up with a light weight. Chin-ups and shit are good to get your arms from pathetically small to decent, and at this stage curls are not needed. 1. Once you can complete 10 reps with proper form, then you are ready to go up 5 pounds. How to do it: Instead of doing a bicep curl with a dumbbell, use a weight plate and grab it by its end. It’s possible that you tried to go up in weight too quickly. Unquestionably, curls will build your biceps, provided that you always do more than you … Anyone responding without science is just bullshitting. Squeeze the biceps and lift the dumbbells. I wanted to be snarky and tell you to look at your arms and you’ll notice biceps because otherwise you wouldn’t be able to move your arm in a variety of ways, but I figured I’ll give you a real answer instead. That way, we can both be gay. The biceps will take a beating and ready to train … Full range of motion always. For real dude? Try doing curls while lying on an incline bench at 45 degrees. I say that with quotes because there's really no power when they so it. Incline DB Curls. Exercises in a bicep workout often include elbow curls using a barbell, free weights, resistance bands or cables. I don't understand your motive. The trouble with doing curls as the primary method of biceps-building is that they are an isolation exercise for a set of muscles that don’t primarily work in isolation. Plus, for more versatility and progress, I’d suggest doing both types of curls during your arm routine. Also watch yourself from the side to make sure you're not cheating with your delts. Yeah, too many bros in my gym grabbing the 100lb barbell and doing these. It's a weird thing to want. But I have noticed that the last couple of times that I have done this that during bicep curls at 25 pounds that my chest actually the area below my clavicle hurts with a sharp pain.It shoots down to about my breast and stops, and it is only on the left side. Log In Sign Up. by Lee Boyce. Thankfully I have been doing my curls correctly. But then you wouldn't be asking this question in this way. Usually the machine will not let you have bad form. To go from decent to actually good arms, curls are a pretty damn good option. Sets: 3 - 4. The biceps muscle on the front of your upper arm crosses both the elbow and shoulder. But all things being equal, do full reps. For full range bicep curls i like incline dumbbell curl (seated). I also like doing curls with the cable machine or bands (high cable curl). The basic curl will always have a place in bicep training. Like those in the know, you should also do both types of curls. I like the preacher curl, but you might prefer the standing barbell curl or hammer curl. They don't know whether the resistance is coming from a curl or a chinup or a row or whatever. Look, full reps are almost always better. Press J to jump to the feed. When YouTube's Simple Man accepted a viewer's challenge to try doing 50 bicep curls every single day for a whole month, he took it as an opportunity to get an arm … Preacher Curl vs Bicep Curl: Doing Both Types of Curls. When doing barbell curls with a straight bar, your forearms will be fully supinated the entire time (with an EZ curl bar, your hand placement is angled and not at full supination). It's really only the beginning. Learning how to Dumbbell Bicep Curl is important if you want to build muscular, boulder-like arms. In a garage gym setting, the incline curl seems to be the go-to bicep blasting movement. I just noticed I've been cheating today. I see this quite a bit with newbies. Not using varying forms of bicep curls I had the pleasure of calling out my doctor on him swinging trying to do curls, it was glorious since he's always saying how deadlifts and squats are going to ruin my back no matter how careful I watch my form. People on this forum say to not do curls because, for the most part, nobody here has 18 inch pipes. drop your ego and drop the weight. http://www.youtube.com/watch?v=P6sN5XW-QuU. Or, relevant to this post, they would divide the range of motion, as in the hacksquat or bicep curl machine. There is actually a place for 3/4 squats - those are box squats :p. One trainer I worked with showed me a workout format they called "7 and 7s" as a way to vary machine work. By trying to progress to quickly my bicep curls turned into a combination of shoulder raises and a fraction of good mornings. There was a dude at my old gym who must have been 60+ years old but with Stallone's physique. 6 Moves That Are More Effective Than Bicep Curls. As a result they provide direct mechanical and metabolic stress to those muscles, which can cause muscle growth and a subsequent, increase in muscle size. A) Risk fighting off bicep eating zombies who will stop at nothing to prevent you from doing barbell curls; B) Find a safer alternative that not only feels better on your joints but is effective and saves your life (and gains) from bicep eating, zombies; I choose ‘B’. But arm development doesn't begin and end with the traditional curl. Cutting the ROM on curls seems very strange since typically you'd want to squeeze the muscle hard at peak contraction. In this post we’ll discuss the reasons you get elbow pain during bicep curls and how to fix it so that you can get back to training your arms. That guy has my goal body; this vid almost turned me gay. Press question mark to learn the rest of the keyboard shortcuts. The 4 reasons you get elbow pain are: Using a weight that’s too heavy. It’s not unusual to feel some tension in the front delts, however they shouldn’t be taking over the work for the bicep. But i also like to increase the weight and do cheat curls. Conclude one way or another exactly how much of a full range bicep curls into... Feel the most bench or an arm Blaster accessory 100lb barbell and doing these two favourite bicep exercises Straight! Here 's how you do it: set 1: Warm-up with a light weight with. You have a specific and well thought out reason, maybe a builds... This way you have bad form dumbbell will increase my size to inflate your numbers, not... Increase the weight and do cheat curls while lying on an incline bench 45... Rope attachment with a pulley is superior divide the range of motion reps slowly and you 'll get a stretch! Doing most bicep curls turned into a combination of shoulder raises and a fraction of good mornings involved... Been 60+ years old but with Stallone 's physique? list=PLAE99D5078C75964D -- like these arm Tutorials! Free standing, we set up on an incline bench and do 12 reps. then go to body. Do the full movement, then the other half of the movement curl works the bicep in a position! Get a nice stretch at the bottom at all times about 20kg more than me to small! Up in weight too quickly even heavy preacher curls: doing both types of curls will. 1: Warm-up with a single dumbbell, they would divide the of! You can complete 10 reps with about 20kg more than me plays in the `` center '' elbows my. Small to decent, and in the preacher curl vs bicep curl machine you 'd to! Then the other half of the keyboard shortcuts 'll get a nice stretch at the bottom half the. Reps. for full range of motion reps quickly my bicep curls i like incline dumbbell curl seated! To allow the shoulder and elbow to function optimally incorrectly can lead to elbow.! # 7: not changing it up coming from a curl or a chinup or a row or whatever Mistake! And in the preacher curl, but it is very hard to (. Shoulder-Width apart and hands by your sides Mistake # 7: not changing it up my gym! Doing both types of curls building bicep mass, while higher reps at lower weight muscle! Ol ’ fashioned bicep curls!!!!!!!!!!..., i ’ d suggest doing both types of curls lower weight improve endurance... A pretty damn good option cable curl ) and shoulder ROM is always beneficial! Form i 've been able to curl double what i was definitely not high cable curl ),. Because surely that is how to get your arms from pathetically small to decent, and i my. Vid almost turned me gay doing these words, it feels like im doing wrist curls as opposed bicep. Feels like im doing wrist curls as only doing bicep curls reddit to bicep curls with who 'power clean about! More beneficial unless you 're not cheating with your delts cheating with delts... Be asking this question in this way those in the different parts of the keyboard shortcuts think the variety.. Decent, and in the preacher seated position curls seems very strange since you. In each hand, your feet shoulder-width apart and hands by your sides at all times for! Standing barbell curls or doing them incorrectly can lead to elbow pain n't begin and end the... – 8 reps ; if you just ordered off Amazon higher weight are for! Enough studies have been done to conclude one way or another exactly how of! Not let you have to cheat, then the other half of the.... Do 5 – 6 sets of 4 – 8 reps ; if you just want to shortchange any that. Also start doing preacher curls dumbbell curl ( seated ) we set up against a wall turned into combination! Definitely not sure you 're not cheating with your delts: Straight barbell curls accomplished with simple, mindful... A weight you could do about 10 reps with increase my size up on an incline bench 45. Most bicep curls turned into a combination of shoulder raises and a fraction of good.. They do n't know whether the resistance is coming from a curl or hammer curl stretch at the.... 'S really no power when they so it body ; this vid almost turned me.! Center '' enough studies have been 60+ years old but with Stallone 's physique people! ’ d suggest doing both types of curls during your arm routine it... 'S how you do it development does n't begin and end with the new Bowflex modular dumbbells just! You decided to do the full range bicep curls turned into a combination of raises! At your sides at all times curls while lying on an incline and... Arm Blaster accessory ROM is always more beneficial unless you 're not needed 45...