There are a number of different exercises for the biceps. Bodyweight rows are a good example of a compound movement, while a barbell bicep curl is another. Curved bar curls are a specialized variation. A curved bar curl is a bicep curl done with a curved bar or EZ-bar. All of these exercises will develop the biceps.
Bodyweight row
The bodyweight row is a simple yet effective workout for building strength and stability in the shoulders. Many people fail to fully utilize their range of motion when performing this exercise, which can lead to injury. One of the most common sports injuries is torn rotator cuff, so proper conditioning can prevent injury and improve daily physical activities. Listed below are 6 variations of this exercise.
The bodyweight row targets the biceps. It can be performed on a squat rack using an overhand or underhand grip. Perform two sets of 10 reps and rest for 30 seconds between each set. When performing the exercise, ensure that you hold the bar securely and do not rotate your shoulders. Once you have achieved the proper form, it is time to move on to the next exercise.
Barbell bicep curl
Among the 6 most effective exercises for developing the biceps, the barbell flinch is among the most versatile. This exercise has different forms, volumes, and equipment requirements, but it targets the same activation mechanisms in the biceps. This exercise requires complete body stability and is best performed as a finisher. A variation of this exercise is the seated curl. This variation isolates the upper biceps and increases loading on the biceps.
First, perform a barbell bicep curl. To do this, stand upright with palms facing away. Hold the barbell with a grip slightly wider than hip width. Grip the barbell with your forearms facing forward, and then slowly lower the weights towards your torso. Make sure to complete at least 8 repetitions per set.
EZ-bar curl
The EZ-bar curl is an excellent chest workout that is easily adapted to most gym equipment. Using a medium-overhand grip, hold the bar at your waist with your elbows bent. Lower the bar slowly, keeping the elbows close to your sides. This is an excellent exercise for developing biceps, but you must ensure proper form for it to be effective.
The EZ-bar curl is a popular exercise that targets the front of your biceps. To perform this exercise, grab the bar with an overhand grip and bend your elbows slightly. Rotate your shoulders outward until the forearms are almost vertical. While moving your arms, keep your chin tucked. Squeeze your biceps strongly, and slowly return to the starting position.
Curved bar curl
One of the most effective six exercises for biceps is the curved bar curl. It targets the forearm muscles and consists of bending the elbows to lower the bar toward your face and straightening your arms to return to the starting position. The most important part of this exercise is that you grip the barbell tightly, rather than flaring your elbows.
This curl is a great way to work your entire body and recruit your biceps. It helps to concentrate on the eccentric phase, which means spreading the force throughout your back, shoulders, and legs. This will prevent flaring and sloppy reps. Squeezing the barbell with your forearms is a great way to engage the rest of the grip.
Kneeling kettlebell curl
The kneeling kettlebell curl is an effective exercise for biceps. It is similar to the preacher curl, but involves a lower kettlebell. This variation isolates the biceps and forces the biceps to contract as slowly as possible during the eccentric phase. This helps build strength and muscle growth because of the high-tensile range of motion during the contraction phase.
To start, lie on your back with your right leg bent and your left leg straight. Lift the weight overhead until it reaches your elbow and forearm. Repeat, alternating the directions. Aim to perform 12 to 15 reps of each side. If you’d like to perform a variation of this exercise, you can hold the kettlebell overhead as a dumbbell while performing the motion.
