How Do You Do Arm Curls?
Arm curls, specifically biceps curls, are a fundamental exercise for building arm muscle. They primarily target the biceps brachii, but also engage the brachialis and brachioradialis muscles. Here's how to perform them correctly:
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Stance: Stand with your feet shoulder-width apart, holding a dumbbell in each hand, palms facing forward. Maintain a slight bend in your elbows throughout the exercise (as described in the Bowflex video: "[And then slowly lower back down that is the primary move for a biceps curl she's bringing the weights up slowly]"). You can also perform curls while seated, as noted by the Mayo Clinic.
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The Curl: Slowly curl the dumbbells upwards, focusing on contracting your biceps. Keep your elbows close to your sides and avoid swinging your arms. The movement should originate from your biceps, not your shoulders or back. [See examples in multiple YouTube videos linked above](https://www.youtube.com/watch?v=XE_pHwbst04, https://www.youtube.com/watch?v=sYV-ki-1blM, https://www.youtube.com/watch?v=Nkl8WnH6tDU).
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The Lowering: Slowly lower the dumbbells back to the starting position, controlling the movement throughout. Avoid letting the weight drop. This controlled lowering phase is crucial for muscle building and injury prevention.
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Repetitions and Sets: A typical range is 3-5 sets of 8-15 repetitions, although this can vary based on your fitness level and goals. As stated on Quora, "The conventional wisdom is 3–5 sets of 8–15 reps."
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Variations: There are several variations, including hammer curls (palms facing each other) and reverse curls (palms facing down), each emphasizing slightly different muscle groups. Reddit's fitness forum notes that "There is no one 'proper way.'"
Important Considerations
- Proper Form: Maintaining correct form is paramount to avoid injuries and maximize results. Focus on controlled movements and avoid using momentum.
- Weight Selection: Choose a weight that allows you to maintain good form throughout the entire range of motion. It's better to use a lighter weight with perfect form than a heavier weight with poor form.
- Listen to Your Body: Pay attention to your body and stop if you experience any pain.
