Curls Workout

Swollen Biceps for most are the motivation behind the Bicep Curls exercise. A simple yet effective Lower Arm Exercises movement. That can be tweaked with hacks for way better results with inexperienced Lifters. Who typically grab a dumbbell from hanging arm. Curl it upward, lower and repeat. Without knowing that a slight rotation of the hand at the top of exercise, could be the difference between gaining a Biceps Short Head Peak in the bicep pose. Or not. This simple action, performed by rotating the thumb away from torso (wrist supination), while simultaneously raising the elbow slightly. Serves to target resistance deep into the compressed Biceps Brachii. Squeezing the Bicep Peak at full contraction for 2-3 seconds prior to lowering the weight for next rep, will inspire the Biceps Short Muscles of the genetically inclined, to grow. Such a Bicep Peak Workout is commonly referred to as Concentration Curl. Which is best performed single arm, as loaded with a Dumbbell or Cable Machine Handle. However, this is not to say a barbell can't be used with this peaking technique. As it certainly can. But that will be better suited to a Preacher Curl Bench for best results. With regards to general Bicep Workouts recommendations, it should be noted that Concentrated Curl and other Single Arm Exercises should be performed first. So maximum attention to individual arms can be applied. Single arm should then be followed with dual arm attacks. With maximum weight and aggression to finish them off.  A solid workout recommendation would be x3 Sets (Reps 15,12,10) of Cable Concentration Curls while increasing weight for each set whenever possible. Followed by 3-4 sets (Reps 15,12,10,8) of Dual Cable Bar Curls with ever increasing weights. Amplified by 3-4 seconds lowering of forearms for sets one and two. Perform this Biceps Workout for day one. Then inject new Bicep Exercises (exp. Alternating Dumbbell Curls, Easy Bar Curls) for day two of training week. If a third Arm Training Day was desired for maximum results, simply revert back to the Cable Curls from day one. Be sure to get at least one day rest between workouts. To ensure adequate recovery as needed to maximize Upper Arm Workouts results.

With regards to the many exercises implements available, it's important to understand that the grip configuration defines exactly where the resistance will be directed within a targeted muscle group. For instance, a Dumbbell Hammer Curl is completely different than a Concentrated Curl. In that the hammer style grip places the brunt of the Curl Exercises resistance into the Biceps Long Head, and the Brachioradialis. A primary upper Forearm muscle. Whereas the previously stated palms up Curl Barbell exercise is pretty much a head on assault of the Biceps Long Head. Plus, the Wrist Flexor Muscles of the inner forearm. Lastly if working through an Ez Bar Curl Workout, it will be apparent that the angled bar grip lends itself to a greater ability to target the Bicep Short Heads muscles.