What type of movement is a bicep curl?
The barbell curl specifically targets the biceps brachii which is located on the front part of the arm between the shoulder and the elbow. This muscle's primary function is elbow flexion and forearm supination.
The biceps curl is an exercise for the elbow flexors, which comprise the biceps brachii, brachialis and brachioradialis. You can emphasize each of these muscles by using a variety of grips. It is best to do biceps curls using dumbbells to ensure the elbow flexors of each arm are being worked to the same extent.
- Perform one to three sets for 12 to 20 repetitions to improve muscular endurance. Rest periods are short and last 30 seconds or less. Resistance is lighter than what you would lift for biceps strength or hypertrophy but is still challenging. If you can do more than 20 reps, increase the resistance.
- Muscle Involvement. Dumbbell curls target your biceps muscles, which are the large muscles located on the fronts of your upper arms. These muscles include your brachialis and brachioradialis, which are found in your arms and act as synergist muscles by helping you perform the motion.
- At the start of the curl, when the arm is fairly straight (180° angle at the elbow), the brachialis (deep muscle underneath the biceps) and brachioradialis (large forearm muscle on thumb side of arm) do most of the work lifting the weight up until the halfway point of the exercise, when the elbow angle is about 90°.
What Muscles Does the Biceps Curl Work?
- Biceps Brachii. Your biceps brachii muscle (long head) is attached to your shoulder blade (scapula) in two places.
- Deltoid Muscle. Your deltoid muscle is the rounded muscle that curves around the outer part of your shoulder and upper arm.
- Wrist Extensors.
- The biceps are the muscles that bend your elbows and lift the dumbbells. The biceps begin on the scapula and end on the lower arm bone. Since the biceps cross the elbows, the elbow joint is used during the supinated dumbbell curl. The biceps shorten as the muscle contracts and when the muscle shortens the elbow flexes.
- The Muscles Worked by the Military Press
- The shoulders. The military press trains all three deltoid muscles with the emphasis on the anterior (front) deltoids.
- The upper back.
- The triceps and biceps.
- The core.
- How to Do the Seated Military Press.
- How to Do the Standing Military Press.
- There are more muscles involved in the biceps curl than you may have thought. When your brachialis, deltoid, extensors and flexors are engaged and working in unison, they can all contribute -- not just to a set of defined upper arms, but forearms and shoulders as well.
The biceps curl is a fundamental exercise targeting the biceps muscles, the muscles on the front of your upper arm. During the curl exercise, the biceps muscle shortens then lengthens to control the movement of the weight.
- Method 1 Beginning Curl Ups
- Lie on your back. On a mat, or directly on the ground, lie on your back with your arms crossed over your chest.
- Raise your upper body. Contract your rectus abdominis muscles to raise your upper body off of the ground.
- Stop when your elbows reach your thighs.
- Repeat with pace.
- In strength training and fitness, the squat is a compound, full body exercise that trains primarily the muscles of the thighs, hips and buttocks, quadriceps femoris muscle (vastus lateralis, vastus medialis, vastus intermedius and rectus femoris), hamstrings, as well as strengthening the bones, ligaments and insertion
- Fixator: The fixator in a movement is the muscle(s) that stabilises the origin of the agonist and the joint that the origin spans (moves over) in order to help the agonist function most effectively. In the bicep curl this would be the rotator cuff muscles, the 'guardians of the shoulder joint'.
Updated: 25th November 2019