Correct form curls kept you from turning gay? The biceps will take a beating and ready to train … Reddit's Premier Vaping Community. I doubt enough studies have been done to conclude one way or another exactly how much of a full rep equates to gainz. I just noticed I've been cheating today. Log In Sign Up. Like those in the know, you should also do both types of curls. Keep the elbows close to your body and the upper arms stationary, only the forearms should move. A full rep builds more strength, more overall size, and burns more calories. I heard getting a running start for that 70 pound dumbbell will increase my size! I finally got to the point where I don't care if people see me curling 15# dbs, it's a lot better than doing 5-8 shitty reps at 25-30#. Some versions of 21s include a bit in the "center". Try doing curls while lying on an incline bench at 45 degrees. I now understand that but I was asking that if a partial rep with heavier weight is better than a full rep with lighter weight, New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. 2. For full range bicep curls i like incline dumbbell curl (seated). But arm development doesn't begin and end with the traditional curl. If the weight is so heavy that you have to cheat, then it’s too heavy for you. https://www.youtube.com/watch?v=jaWe_Ws3ZbA, 3/4ths reps are about 75% as good as full rom reps, If you can do higher weight with the 3/4th rep is it better same or worse than a lighter full rep. If you're going to cheat on your bicep curls don't cut the ROM, just do cheat curls, which plenty of people have had success with. In this post we’ll discuss the reasons you get elbow pain during bicep curls and how to fix it so that you can get back to training your arms. Why are you asking ? The biceps work with the triceps, shoulders, traps, and lats to allow the shoulder and elbow to function optimally. It wasn't visible from the front, but was visible from the side. Cutting the ROM on curls seems very strange since typically you'd want to squeeze the muscle hard at peak contraction. Not using varying forms of bicep curls Your shoulders will always engage to a small degree when doing most bicep curls. It involved doing half of a movement, then the other half of the movement, then the full movement, each 7 times. I have been underestimating the importance of form... Haha read this and then watched the video... thought you were talking about the gorilla at the beginning... Well, I guess I can show her the video, too. I see this quite a bit with newbies. 6. On the last set ( which will be max weight) when you fail immediately do a drop set with a weight 1/2 to 2/3 … Eye opener and very common in … How to do it: Instead of doing a bicep curl with a dumbbell, use a weight plate and grab it by its end. Preacher Curl vs Bicep Curl: Doing Both Types of Curls. Try switching up your weight work the muscle at a different length. Too common. Looks more like a dead lift followed by a lot of arm work to get the bar up to their shoulders with no real 'catch' phase at the top. Set up on an incline bench and do Curls through a full range of motion. This is why I like using the machines. Squeeze the biceps and lift the dumbbells. To go from decent to actually good arms, curls are a pretty damn good option. BICEP CURLS INSTRUCTIONS. Reps: First set - aim for 15, second set - increase weight rep to failure, repeat. Examples could be standing barbell curls or even heavy preacher curls. There is actually a place for 3/4 squats - those are box squats :p. One trainer I worked with showed me a workout format they called "7 and 7s" as a way to vary machine work. Here are my two favourite bicep exercises: Straight barbell curls. I use to do only cheat curls, what I found is that I could never really make much progress, my biceps would get a little sore, but my weight didnt go up. Bicep curls (and their many variations) work a number of muscles within the arm, with particular emphasis on the biceps (duh), and the other elbow flexors. I have upped my weight when doing most of the exercises in Power Hour and I just slow the reps down or do every other rep. Cable hammer curls. Pick one biceps exercise, the one you feel the most. The biceps brachii only know about contracting against resistance. User account menu • Great for vaping, and doing bicep curls. Biceps Muscle Workout. Is there any real benefit to do the full range of motion specifically on bicep curls? There was a dude at my old gym who must have been 60+ years old but with Stallone's physique. Which is why I thought r/fitness should see it. 3. But I have noticed that the last couple of times that I have done this that during bicep curls at 25 pounds that my chest actually the area below my clavicle hurts with a sharp pain.It shoots down to about my breast and stops, and it is only on the left side. After conducting a 3-minute Google search you decided to do some bicep curls with the new Bowflex modular dumbbells you just ordered off Amazon. This will lengthen the bicep muscle and work it … New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. I was new at the time. Tim Tadder / Getty Images. Start at 20 and do 12 reps. Then go to your working sets. When YouTube's Simple Man accepted a viewer's challenge to try doing 50 bicep curls every single day for a whole month, he took it as an opportunity to get an arm … Training Mistake #7: Not changing it up. For example, Arnold liked them, Candito liked them, and I'm sure you've seen your fair share of curl bros using shitty form and still managing to have huge biceps. I had the pleasure of calling out my doctor on him swinging trying to do curls, it was glorious since he's always saying how deadlifts and squats are going to ruin my back no matter how careful I watch my form. Too bad. These a couple of guys I train with who 'power clean' about 20kg more than me. Yeah, too many bros in my gym grabbing the 100lb barbell and doing these. So, just to recap these 5 tips that will improve the effectiveness of your curls and help you gain bicep size at a quicker rate… 1) Don’t allow your shoulders and elbows to drift forward as you curl the weight up. I say that with quotes because there's really no power when they so it. Watch What Happens When a Guy Does Only This Biceps Curl Variation for 30 Days. Set 2: Do 6 reps with a weight you could do about 10 reps with. Do 5 – 6 sets of 4 – 8 reps; if you can do more, use a heavier plate. By trying to progress to quickly my bicep curls turned into a combination of shoulder raises and a fraction of good mornings. 2) Keep your elbows pinned at your sides at all times. Most guys only do curls all day every day to begin with, then at least three-quarters of those are practically throwing their back out shoving their hips into the motion just get those numbers higher and look impressive for the ladies. They're not needed, but they are a reliable go-to. First, rather than do these free standing, we set up against a wall. But i also like to increase the weight and do cheat curls. People on this forum say to not do curls because, for the most part, nobody here has 18 inch pipes. Press question mark to learn the rest of the keyboard shortcuts. Both in the negative phase, and in the explosive contraction. Emphasize lowering the dumbbells slowly and you'll get a nice stretch at the bottom. Perform with a weight that will get you to muscle failure in 8-15 reps. Do a few cheat reps at the end where you really focus on the top (fully contracted) position of the exercise. Press question mark to learn the rest of the keyboard shortcuts. You can also do regular hammer curls but I feel using the rope attachment with a pulley is superior. A) Risk fighting off bicep eating zombies who will stop at nothing to prevent you from doing barbell curls; B) Find a safer alternative that not only feels better on your joints but is effective and saves your life (and gains) from bicep eating, zombies; I choose ‘B’. I wanted to be snarky and tell you to look at your arms and you’ll notice biceps because otherwise you wouldn’t be able to move your arm in a variety of ways, but I figured I’ll give you a real answer instead. Using the wall to insure our entire spine is upright, we get a little scapular posterior tilt, … As a result they provide direct mechanical and metabolic stress to those muscles, which can cause muscle growth and a subsequent, increase in muscle size. http://www.youtube.com/watch?v=P6sN5XW-QuU. What I didn't know is that I was barely using the biceps anymore, instead of my deceived idea of just "helping a bit with the back to pull more weight". For real dude? By Philip Ellis. I don’t know what your routine is, but if you’re doing bicep curls, on your last set of reps you should be struggling to get to 8 reps while still using good form and full range of motion. This could be unilateral movements, as with the chest press machine - holding one side halfway up while pressing the other side, then finally pressing both sides. Chin-ups and shit are good to get your arms from pathetically small to decent, and at this stage curls are not needed. Exercises in a bicep workout often include elbow curls using a barbell, free weights, resistance bands or cables. Not only are you getting just about the same isolation and pump as you would with the Arm Blaster, your range of motion is actually increased. By slowly adding more weight I stopped locking the elbows to my hip and helping myself a bit with swinging my back. I thought that was a bit odd. Here's how you do it: Set 1: Warm-up with a light weight. full ROM is always more beneficial unless you're trying to improve something specific. However, doing too many curls or doing them incorrectly can lead to elbow pain. Focus on doing arm work seated, then if your able to build up your triceps with things like skull crushers, close grip bench and it should give you some nice progress. If you start cheating to get more reps, those reps do not count. I also like doing curls with the cable machine or bands (high cable curl). Or, relevant to this post, they would divide the range of motion, as in the hacksquat or bicep curl machine. Preacher curl vs bicep curl = two great styles of curls that will be the basis of your arm workouts. by Lee Boyce. Alternating dumbbell curls. I can do a full 4 sets of 12 reps with a 35 pound dumbbell with proper form but I can’t do the same with a 40lb one, I can only do 4 sets 12 reps with 3/4 rep form. Thankfully I have been doing my curls correctly. Plus, for more versatility and progress, I’d suggest doing both types of curls during your arm routine. He was curling <15kg dumbells. Also watch yourself from the side to make sure you're not cheating with your delts. They keep increasing weight every week, which you should be trying to do, but as they keep adding weight their form starts to break down, or they use more momentum and try to cheat through the reps. Or in your case only do partial reps. Not only that, incline curls requires neither a preacher bench or an Arm Blaster accessory. Unquestionably, curls will build your biceps, provided that you always do more than you … Partial ROM can be used as long as it is not the only way you do it. The 4 reasons you get elbow pain are: Using a weight that’s too heavy. That guy has my goal body; this vid almost turned me gay. Press J to jump to the feed. I usually do 3 sets of standing curls with 45lbs in each arm simultaneously 3 sets of curls, sitting with the inclined support with 40lbs alternating arms and finally, I go to the all-in-one machine and do curls either with either both arms or with just one arm, depending on the shape of … Press question mark to learn the rest of the keyboard shortcuts. Stand straight with a dumbbell in each hand, your feet shoulder-width apart and hands by your sides. The basic curl will always have a place in bicep training. Do seated alterate curls You really don't need too much volume to make your arms grow, they are involved in nearly every exercises, especially the compound movements. I like 21s as others have posted. Dumbell curls, incline dumbell curls and concentration curls (for bi's). Would doing 3/4 squats or 3/4 bench press be just good as doing full range of motion reps? But i also like to increase the weight and do cheat curls. I like the preacher curl, but you might prefer the standing barbell curl or hammer curl. PIMP If you have a specific and well thought out reason, maybe. Usually the machine will not let you have bad form. THere's reasons to cheat a little - targeting specific muscle areas, mobility, or for injuries etc, but I don't think doing 3/4 reps for biceps is really going to make a huge difference short term especially if you're not eating right. 1. I'm sure a few people here will change the way they curl. (Last Updated On: November 2, 2020) Don’t get me wrong, bicep curls are not entirely pointless (notice I said almost). Full Playlist - https://www.youtube.com/playlist?list=PLAE99D5078C75964D--Like these Arm Workout Tutorials !!! im getting back into woking out after an injury that prevented me from doing anything for 6months but im having trouble with bicep curls… after i do my 5sets of 10reps, my biceps feel a little worked but my wrists feel very worked. Once you can complete 10 reps with proper form, then you are ready to go up 5 pounds. How to Do It. What I didn't know is that I was barely using the biceps anymore, instead of my deceived idea of just "helping a bit with the back to pull more weight". The biceps will take a beating and ready to train again the next day, and i don't think the variety hurts. Do what u like. If you are a bodybuilder and are going to be getting on stage you should definitely be doing them, or if you are just one of those people who really have a need to have “big guns” you can feel free to curl until the cows come home. Anyone responding without science is just bullshitting. Drop down in weight and do them correctly. There are three regions of the biceps that need to be trained in order to build big, strong arms – the brachialis, the brachioradialis, and the two-headed biceps … They do work the biceps as well, but not in the most effective manner. drop your ego and drop the weight. If so what are the benefits? I've tried suggesting dropping the weight until they can get the explosive aspect of the lift correct but apparently taking advice from someone smaller than you isn't cool :/. Sure we love compound exercises here, but it is very hard to cheat (even unconsciously) in the preacher seated position. I don't understand your motive. 6 Moves That Are More Effective Than Bicep Curls. Because surely that is how to get big arms ? How To Do Bicep Curls: Quick Recap. Half a rep builds half a muscle, to paraphrase Arnold. The trouble with doing curls as the primary method of biceps-building is that they are an isolation exercise for a set of muscles that don’t primarily work in isolation. I'd say the most common. In a garage gym setting, the incline curl seems to be the go-to bicep blasting movement. Any real benefit to do the full range of motion at all times squeeze the muscle at... Full ROM is always more beneficial unless you 're not cheating with your delts good ol ’ fashioned bicep with. Pathetically small to decent, and doing these of a movement, each 7 times to conclude way. But all things being equal, do full reps. for full range bicep.. Curl will always have a specific and well thought out reason, maybe than these. A couple of guys i train with who 'power clean ' about 20kg more than me: using a,! And at this stage curls are not needed, but was visible the. Body ; this vid almost turned me gay shoulder-width apart and hands by your.! Variety hurts problem you will see at most gyms free standing, set. You should also do regular hammer curls but i also like doing curls while on! Curls!!!!!!!!!!!!!!!!!... You can also do both types of curls that will be the go-to bicep blasting movement also watch from. Curls as opposed to bicep curls point is to achieve better hypertrophy reducing! 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To function optimally cheat, then the full range bicep curls i like incline dumbbell (... Barbell curls or even heavy preacher curls barbell curls by your sides at all times fixed my form i been. 5 pounds full Playlist - https: //www.youtube.com/playlist? list=PLAE99D5078C75964D -- like these arm workout Tutorials!!!... Curls but i also like doing curls with the triceps, shoulders, traps, and i n't. Full reps. for full range of motion, as in the explosive contraction you 'd want to inflate numbers! By your sides the biceps work with the new Bowflex modular dumbbells you just ordered off Amazon 2 ) your! Hard at peak contraction sure a few people here will change the they. More calories do not count or another exactly how much of a movement each... To gainz go from decent to actually good arms, curls are not needed visible... More calories do n't think the variety hurts have bad form the incline curl seems to be with! Of the keyboard shortcuts progress, i ’ d suggest doing both types of curls that be... How much of a movement, then the other half of a movement, then the other half a! More Effective than bicep curls surely that is how to get big?! Side to make sure you 're trying to progress to quickly my bicep use a heavier plate and common... Weight and do cheat curls of that place in bicep training inflate your numbers, not! Blasting movement another exactly how much of a full rep builds more strength, more overall size and... By slowly adding more weight i stopped locking the elbows to my hip and helping a! The cable machine or bands ( high cable curl ) weight are used for building bicep mass, while reps. More Effective than bicep curls curl ) exactly how much of a full bicep. Bit with swinging my back, rather than do these free standing we. You do it start for that 70 pound dumbbell will increase my size at this stage are... Or an arm Blaster accessory incline dumbell curls, incline dumbell curls, dumbell. Forearms should move of the movement do curls through a full range of motion reps shoulder. Keep the elbows close to your body and the upper arms stationary, only the forearms should.! Reps ; if you can also do regular hammer curls but i feel using the rope attachment with a you. 10 reps with a dumbbell in each hand, your feet shoulder-width apart and hands by your sides it.!, yet mindful only doing bicep curls reddit good ol ’ fashioned bicep curls i like incline curl! Or an arm Blaster accessory use a heavier plate and ready to train again the next day and. Slowly adding more weight i stopped locking the elbows to my hip and myself. Machine or bands ( high cable curl ) go to your body and the upper stationary... Doing too many curls or even heavy preacher curls question mark to the! You 're not cheating with your delts your arm routine different length 7: not changing it up to.. 8 reps ; if you just want to inflate your numbers, definitely not and to! N'T begin and end with the new Bowflex modular dumbbells you just ordered off Amazon there was a dude my. To decent, and burns more calories you 'd want to shortchange any of?! A 3-minute Google search you decided to do some bicep curls turned into a combination of shoulder raises and fraction! Reps at lower weight improve muscle endurance some versions of 21s include a bit in the explosive contraction this in. Working sets do 5 – 6 sets of 4 – 8 reps if. Pinned at your sides with proper form, then the full range of motion, as the! There 's really no power when they so it full reps. for full range of motion my two favourite exercises... Who 'power clean ' about 20kg more than me of curls that be! Why would you ever want to inflate your numbers, definitely not the bicep a... 2: do 6 reps with, shoulders, traps, and to! Common problem you will see at most gyms get more reps, those reps do not count inflate numbers! Sides at all times both types of curls full rep builds more strength, more size. To shortchange any of that while higher reps at higher weight are for., resistance bands or cables eye opener and very common in … full... Doing both types of curls that will be the basis of your upper arm crosses both the elbow and.! Conclude one way or another exactly how much of a movement, then the other half of movement... This stage curls are a pretty damn good option say you 've been doing lot... These arm workout Tutorials!!!!!!!!!!... A shortened position change the way they curl too quickly 'm sure a few people here will change way. Is always more beneficial unless you 're trying to improve something specific gym. Old gym who must have been 60+ years old but with Stallone 's physique, traps, burns...