Biceps Day

Bicep exercises like curls, often performed with dumbbells or barbells, are designed to target the biceps brachii muscle, which is located on the front of the upper arm.  These exercises are commonly used to increase muscle strength, hypertrophy (growth), and overall arm development.  Typically, a bicep curl begins with the arm fully extended with a supinated (palms facing up) grip on a weight. A full repetition consists of bending or "curling" the elbow until it is fully flexed, then slowly lowering the weight to the starting position. The torso should remain upright instead of swinging back and forth, as doing so transfers the load away from the biceps and onto other muscles, reducing the effectiveness of the exercise. The elbows are also usually kept stationary at the side of the torso, as allowing the elbows to move in front of the weight's center of gravity removes tension on the biceps before full contraction is achieved.[2] To maximize the activation of biceps, conducting this exercise using the full range of motion is generally recommended.[3] But for advanced trainers, they can apply a different variation of range in order to acquire some particular emphasis muscle activation. Some may argue that the tension on muscle is most significant during the mid-range, practice bicep curl with a half range of motion to let muscle generate the most force.[4] The research found that the preacher curl targets the long head of the biceps significantly only when the arm was almost fully extended, and the range of motion was short. On the other hand, the incline dumbbell curl and the regular bicep curl activated the biceps throughout the entire range of motion. They may be more effective in maximizing the biceps activation.[5]