Slide curls are a biceps exercise that utilizes a sliding motion to maximize muscle engagement. They're performed using a sliding surface, like a smooth floor or a bench, to allow for a full range of motion.
Performing Slide Curls: A Step-by-Step Guide
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Setup: Start by lying on your back with your arms extended overhead, holding dumbbells. Your arms should be straight but not locked. Ensure you have enough space behind your head for the dumbbells to slide.
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The Slide: Slide your arms down towards your feet, keeping a slight bend in your elbows. This controlled movement is crucial. Don't just drop the weights.
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The Curl: As you reach the end of the slide, maintaining contact with the floor, curl the dumbbells upwards, focusing on squeezing your biceps at the peak contraction. As noted in the reference video, really contract the biceps as you pull your hands close to your sides.
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The Return: Slowly lower the dumbbells back to the starting position, controlling the movement throughout. Avoid letting the weight drop. Repeat for the desired number of repetitions.
Important Considerations:
- Weight Selection: Choose a weight that allows you to maintain proper form throughout the entire exercise.
- Controlled Movement: Avoid using momentum; focus on a smooth, controlled movement to effectively target the biceps.
- Muscle Engagement: Concentrate on feeling the biceps working throughout the exercise.
Variations and Tips
- You can perform slide curls with various weights: dumbbells, resistance bands, or even a weighted bar (if using a sliding bench).
- Experiment with different floor surfaces to find the optimal amount of friction for your preference.
- Incorporate slide curls into your overall biceps workout routine for maximum gains.
