Bicep Curling 101: Building Your Biceps

Let's face it: many of us were hooked on weightlifting the moment we saw Arnold strike a front double-bicep pose.  When someone ask you to "flex your arm," he/she is wanting to see your bicep--it's somehow become the symbol of bodybuilding.  So let's talk about training the biceps.

Curling is not rocket science: if you are bending/curling your arm, you are training the bicep.   There are a few things you can do to vary the training:

*Change the rep/set/tempo.

*Vary the type of weights you use (straight barbell, e-z curl bar, dumbbell), which allows you to use different hand positions.  Hammer curls, for example, train the forearms as well as the biceps.  Dumbbells allow you to twist your wrist at the top of the motion for a little extra contraction.

*Use positions/equipment that keep your elbow from moving, thus completely isolating the bicep.  Concentration curls would be one example (as we see Arnold doing on the right side); another example would be "preacher" curls, where you place your elbow on a padded surface.

*Allow other muscles to assist in the curl--also known as "cheat curls" (Arnold seems to be doing this in the left picture).  In other words, do not keep strict form and allow your elbows to move, which would get other muscles (such as the shoulders) involved (this, by the way, is my least favorite method).

*Use cables, which keep the tension on the muscle constant throughout the movement.

Let me tell you something I would not advise doing: do not try to dream up every imaginable angle for doing curls.  I get cracked up at all the stuff I see guys doing--I'm just waiting for someone to do cable curls while standing on his head. 

Sure, it's fine to include sets of bicep curls in your training--more sets if it seems your biceps are lagging behind other muscles.  But focus on developing a bigger, stronger body, and don't think that weird exercises are going to ad inches to your arms.