Home » Exercise Database » Barbell Curl, Standing DB Curl, DB Hammer Curl, Reverse Curl

Barbell Curl, Standing DB Curl, DB Hammer Curl, Reverse Curl

Barbell Curl

standing barbell curl

  • Use a wider grip to hit the Short Head of the bicep and a narrow grip to hit the Long Head.
  • Don’t use a weight so heavy you have to rock your body backwards to lift it up.
  • Make sure you fully extend the arms at the bottom of the movement.
  • Don’t rush! Try two seconds to come up and three seconds to lower it.

Standing Dumbbell Curl

standing dumbbell curl

  • This hits the Long Head of the bicep.
  • Make sure your wrists are pointed away from you as early as possible when you raise the weight.
  • Don’t use a weight so heavy you have to rock your body backwards to lift it up.
  • To increase the focus, you can do alternate curls (one arm at a time).
  • Make sure you fully extend the arms at the bottom of the movement.
  • Don’t rush! Try two seconds to come up and three seconds to lower it.

Dumbbell Hammer Curl

dumbbell hammer curl

  • This hits the Brachialis.
  • The Brachialis responds best to a slow movement.
  • Keep your wrists facing each other through the whole movement.
  • Don’t use a weight so heavy you have to rock your body backwards to lift it up.
  • To increase the focus, you can do alternate curls (one arm at a time).
  • Make sure you fully extend the arms at the bottom of the movement.

Reverse Barbell Curl

reverse barbell curl

  • This hits the Long Head of the bicep and the Brachialis.
  • Use a shoulder width grip.
  • Don’t use a weight so heavy you have to rock your body backwards to lift it up.
  • If it stresses your wrists, switch to an E-Z Curl Bar.
  • Make sure you fully extend the arms at the bottom of the movement.
  • Don’t rush! Try two seconds to come up and three seconds to lower it.

Take me to Page 2

Original Bicep Article

Check Also

All Chest Exercises

On this page we provide links to all 16 of our favourite chest exercises. Whether …