BICEPS EXERCISES


 REVERSE CURLS

When you are doing reverse curls people think reverse curls are hitting the biceps because this is flections to the arm. Elbow joint is flexing but this is not a position. When your arm flections is supinated position, your hand facing to the front side and flections to the arm then your biceps muscle activates most. When your arm will be supinated position then your biceps will build. Reverse curls build only pronated muscles so reverse curls are not biceps exercises. That is effective for an only forearm.  

 

ZOTTMAN CURLS 


 

                                                                  ZOTTMAN CURLS 



 When people do zottman curls that time their biceps target half range of motion. When your hand is coming up and your arm is flexing that time your arm is working for the biceps but when your hand is going down for the pronated position that means your biceps is not working. Your forearm is contracting. Zottman curls effects only forearms exercise so zottman curls are not for bicep exercise.


HIGH PULLY CABLE CURLS   


 HIGH PULLY CABLE CURLS   



 Most of people think that this exercise is very effective and that is true but problem is that, no one can properly do this exercise, if you want to do this exercise, you have a good muscle-mind connection, stability in your body and you have an experience for this exercise. If any beginners do this exercise, their muscle-mind connection and neural activation are not strong because of a lack of knowledge and they count do this exercise in the proper ways. If you want to do this exercise you can go ahead but not for the biceps. If you want to do biceps exercise so you can do only standing positions that will be good for your biceps.

 

PREACHER CURLS


 
  PREACHER CURLS



When people do preacher curls with a straight bur or easy bur that is a good exercise but the problem is that, when you are doing the preacher curls, your elbow do lock and total presser goes on your biceps and you can get injured or tear to your biceps. most of the changes have to injure the biceps in this exercise. Because most of the people don’t know how to use this exercise and how much load should take in this exercise.

 

CABLE BICEPS CURLS


 
CABLE BICEPS CURLS


 Cable biceps curls are a good exercise because you can overload on your muscles, and you can load heavy because you can get smooth movement. This is a good exercise for beginners but the problem is that this exercise dose not gives throughout the range of motion in the same tension to your biceps. when people do this exercise that time hands will get low tension when you are going to do cable biceps curls and your hand will be going up then your hand will get more tension and you will get proper biceps. you should add another exercise like spider curls, and inclined bench combination exercise because if you are not getting proper exercise in this movement you will get into spider curls, inclined bench combination, and overall muscle will get to move target. 

 

SPIDER CURLS


 

SPIDER CURLS


When someone does spider curls that time his hands take the full load and the top part is the hardest in spider curls that is the benefit of spider curls. Those who do not feel pre-contraction but in this exercise, you can feel pe-contraction that is a very good movement and your body take a restriction, you cannot do cheating or you cannot move, there will be a restriction for your body, your biceps do isolate properly. The risk of injury will be below 10%. In this exercise, you can get a range of motion according to yours.

 

INCLINED BENCH CURLS


 
 INCLINED BENCH CURLS

 When your hand will be in an extended position or shoulder extended position, means when your hand goes to the back side of your body then your long head does very activated or your shoulder take an extended position that time you’re your hand gets long head effective. 



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