Biceps curl
An exercise where you curl dumb bells (or any weight) upward by bending your elbow, mainly targeting the biceps.
Biceps curls are a group of weight training exercises in which a person bends their arm towards their body at the elbow in order to make their biceps stronger, increase the biceps muscle size, or both.
Overview
The biceps curl mainly targets the biceps brachii, brachialis and brachioradialis muscles. The biceps are stronger at elbow flexion when the forearm is supinated (palms turned upward) and weaker when the forearm is pronated. The brachioradialis is at its most effective when the palms are facing inward, and the brachialis is unaffected by forearm rotation. Therefore, the degree of forearm rotation affects the degree of muscle recruitment between the three muscles.
Form
Typically, a biceps curl begins with the arm fully extended with a supinated (palms facing up) grip on a weight. A full repetition consists of bending or "curling" the elbow until it is fully flexed, then slowly lowering the weight to the starting position. The torso should remain upright instead of swinging back and forth, as doing so transfers the load away from the biceps and onto other muscles, reducing the effectiveness of the exercise. The elbows are also usually kept stationary at the side of the torso, as allowing the elbows to move in front of the weight's center of gravity removes tension on the biceps before full contraction is achieved.
To maximize the activation of biceps, conducting this exercise using the full range of motion is generally recommended.
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This entry incorporates text from “Biceps curl” on English Wikipedia. Contributors are listed in the page history. Text is available under the Creative Commons Attribution-ShareAlike 4.0 License. Selected authority identifiers and statements are retrieved from Wikidata under CC0; their references and qualifiers remain part of the verification path.