Bicep curl

Question 1

How is the bicep curl used?

Answer 1

• The biceps curl is an isolation lift that involves a single joint and stimulates a small amount of muscle mass.

Question 2

What are the muscles involved in the bicep curl?

Answer 2

• Biceps Brachii
• Brachialis
• Brachioradialis

Question 3

What is the technique for the bicep curl?

Answer 3

1. Grab bar with closed supinated grip, hands slightly wider than shoulder width
2. Stand tall with knees slightly flexed, feet shoulder width apart
3. Position bar in front of thighs with elbows fully extended
4. Flex elbows to move bar upwards
5. Keep upper arms stationary and knees slightly flexed
6. Slowly extend elbows back to starting position

Question 4

What is a spotting technique for the bicep curl?

Answer 4

• None required as you can drop the bar if the load is too heavy

Question 5

What are two variations of the bicep curl?

Answer 5

• Hammer curl: targets the biceps brachii (long head) due to the grip
• Preacher curl: allows for greater range of motion and time under tension

Question 6

What are two common technique errors for the bicep curl?

Answer 6

• Jerking the upper body to complete rep, means weight is too heavy, thus reduce weight
• Bouncing the bar off the thighs to add momentum to help with the next repetition. Means weight is too heavy, thus reduce weight