Halfway through the movement, turn your hands upward (supinated). Start to curl the dumbbells up with your palms facing in. Hold a dumbbell in each hand at your sides, palms facing in. To add some new moves to your routine, give these seven bicep curl variations a try.ĭave Candy, DPT, a doctor of physical therapy and owner of More 4 Life, says this variation works your forearms as well as your biceps. Learning different exercises will also make your workout more interesting, which is always a welcome perk. “It's a good practice to change variations to encourage muscle stimulation and gain the benefits of novelty,” MacPherson says. Working through a range of bicep curl variations will give all the muscles in your arms some love, including the ones you might miss if you just do standard bicep curls - aka the kind where you hold a dumbbell with an underhand grip, keep your elbows at your sides, and bring the weight up towards your chest. Stronger arm muscles make it easier to lift heavy items, twist and turn things, push and pull, and they can even spare your back and shoulders from injury by preventing over-compensation, she tells Bustle. In general, any type of bicep curl will make your arms stronger, says Rachel MacPherson, CPT, a certified personal trainer with Garage Gym Reviews, which is why any and all curls are worth adding to your fitness regimen. Doing slightly different takes on the staple exercise not only spices up your routine, but also help you target different muscles for a more well-rounded workout. If your arm day consists of bicep curls on bicep curls, it might be time to switch things up and throw some bicep curl variations into the mix.
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