Full Bicep Curls
Overview
This is an extremely intense exercise for your biceps. Biceps are a two-headed muscle: the short head, which is the bulbous portion on the inside of your upper arm; and the long head, which is on the outside here.
The bicep extends all the way from your shoulder to your elbow, and allows you to both flex your arm up at the elbow, and supinate your arm, which is to say, turn your arm hand up.
Instructions
To begin, set your feet about shoulder width apart, for a firm foundation. Grab your barbell with an underhand grip. Keep your back straight as you stand up.
This exercise comes in three parts. First, from the starting position, curl up to about waist height, or until your elbow are at 90 degrees, exhaling as you do. Lower back down in a controlled fashion. Do seven to ten reps of this.
Next, curl all the way up to your chest, then lower back down only halfway, again, about waist height. Remember your breathing, exhaling as you work against gravity, inhaling as you lower down in a controlled fashion. Again, seven to ten reps.
Finally, we’ll do the whole range of motion, curling all the way up to your chest, exhaling all the way, and then returning to the starting position while inhaling.
Tips
You’ll be tempted to cheat, using your hips to thrust the barbell into motion. This is a common mistake, and you should be aware of it. You’re only cheating yourself.
This is a great, if exhausting, exercise for your biceps. It’s tough, but you’ll thank me for it later. Thanks for watching!
