https://youtube.com/watch?v=X4qkHHlFouQ Video can’t be loaded because JavaScript is disabled: 5 Mass Building Bicep Exercises | What's Your Favorite? (https://youtube.com/watch?v=X4qkHHlFouQ) Technically yes, but we don’t suggest that. All curls involve moving your lower arm up and down, so we can see why you think you only need one exercise. That said, there’s an advantage to using dumbbells, bands, and cables. Also, changing your hand position and arm angles are ways to keep your training fresh while changing the “feel” of an exercise. Curls are simple, so I can sip my workout right? Here’s what you need to know about doing the barbell curl — a tried-and-true size and strength builder for the biceps:

Strength and power athletes can use the barbell curl, primarily to improve arm and grip strength, enhance eccentric loading potentials (injury prevention from strains and tears) during heavy deadlift and pulling training. Here’s more about how stronger biceps can help in specific strength sports: First off, why on Earth would you want an alternative to 21s? It’s the best possible curl exercise.General lifters will benefit from the two reasons mentioned above. Even if they don’t need the size of a bodybuilder or strength of a strongman, everyday gym-goers can still strive for more mass and strength. It’ll help with their general gym performance, confidence, and biceps mobility. Barbell Curl Sets, Reps, and Weight Recommendations The barbell curl can be done to help improve grip and arm strength, both of which can impact pulling strength and performance. Your biceps are moving the weight, but your hands, wrists, and forearms are supporting it All those secondary muscles will be taxed and you’ll have a crushing grip as a result. 2. Injury Prevention (to the elbows/arms) Drop Sets are another way to maximize that end-of-workout pump that is so awesome leaving the gym with. Grab a bar and add a few small plates on each side. For example, two ten-pound plates on each side (adjust as needed).

Want bigger arms? Then you need to leave your ego at the door and focus on the contraction. This means lowering the weight on the bar and performing the barbell curl slowly and with intention. A goo rule of thumb is to use a weight that you can perform for two more reps than your target reps. Below are four benefits of the barbell curl that strength, power, and fitness athletes can benefit from. 1. Improved Grip Strength The standing barbell curl is the cornerstone of many bicep building routines. Grasp a barbell or Olympic bar at around shoulder width apart using an underhand grip (palms facing up). Form Tip: Think about having your hands finish slightly in front of the body like you are giving inconspicuous low hanging high fives. 4 Benefits of the Barbell Curl

The preacher curl is a biceps curl variation that can be done with the barbell, dumbbells, EZ bar, or machine (just to name a few). This exercise has the lifter place the arm at an angle, on a preacher curl bench, with the arm and shoulder supported on a pad (to minimize movement), to help isolate the bicep completely. Chin-Up