Assisted bicep curls involve a partner helping you complete the exercise, often when you are struggling to lift the weight on your own. Here's how to perform assisted bicep curls:
Steps for Performing Assisted Bicep Curls
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Setup:
- The person performing the bicep curl should hold a dumbbell or barbell, ready to start a bicep curl.
- The assistant should stand facing the person doing the curls.
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Grip:
- The assistant should place their hand(s) on the wrist or forearm of the person doing the curls.
- According to the provided video, you can use two hands if you need extra help, but effectively, one hand is sufficient for the assistance.
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The Curl:
- The person performing the curl will begin by coming down low and attempting to do a bicep curl up.
- The assistant will provide just enough support to help the lifter complete the curl, particularly if they are struggling to lift the weight.
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Controlled Movement:
- During both the lifting (concentric) and lowering (eccentric) phases, the movement should be slow and controlled.
- The assistant must only help when the lifter is struggling with the weight.
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Repetitions:
- Repeat the curls for the desired number of repetitions.
- The assistance should lessen as the lifter’s strength improves during each set.
Key Points for the Assistant
- Provide Minimal Assistance: The goal is to help the lifter complete the range of motion, not to do the work for them.
- Be Ready: Pay close attention to the lifter's movements. Anticipate when they might need support, and be ready to assist.
- Communication: Have the lifter communicate when they need help to ensure the assistance is given at the correct time and level.
Benefits of Assisted Bicep Curls
- Overcome Plateaus: Assisted reps allow you to push past your usual limits.
- Improved Strength: Helps in building muscular strength.
- Increased Muscle Endurance: Allows more reps leading to enhanced endurance.
Table Summary
| Action | Description |
|---|---|
| Lifter Position | Stands ready with weight for bicep curls. |
| Assistant Position | Stands facing the lifter. |
| Assistant Grip | Hand(s) on the wrist or forearm of the lifter. |
| Lifting Phase | Lifter performs a bicep curl, assistant provides necessary support. |
| Lowering Phase | Controlled lowering of the weight, with assistance if required. |
| Assistance Level | Minimal assistance to help with the range of motion only when needed. |
By following these steps, you can effectively use assisted bicep curls to improve your strength training and muscle development.
