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Biucep culrs3/10/2023 Curls for the girls, brother!īusting a Myth: Curls Can’t Be Used to Sculpt Your Bicep Into a “Peak”Ī lot of guys hit the bicep curls hard in the hopes of sculpting their bicep to look like a round softball beneath their skin. People see biceps as a sign of masculinity and virility. Never downplay the fun factor when it comes to exercise. Strengthening your biceps can thus indirectly improve your bench and shoulder press. While the biceps aren’t directly used in lifts like the shoulder press or the bench press, they do stabilize the elbow and shoulder joint while you perform these lifts. Strengthens the bicep, which indirectly contributes to the main barbell lifts. This is super important for tendons because there is very little blood flow to them anyway, so every little bit helps. The idea is that the high reps pump in hefty amounts of fresh blood to the tendons (which carry nutrients to the injured area). Matt likes to program high rep bicep curls whenever I’m struggling with tendonitis as part of my rehab. I’ve battled it a few times during my five-year lifting career. Bicep tendonitis is a common ailment for people who are serious about weightlifting. Curls strengthen your biceps, which makes these movements easier. Think about all the movements you do that require that motion - pulling the lawnmower starter, hammering, unscrewing a stuck jar lid, picking up heavy stuff. The bicep muscle is what allows you to bend your arm at your elbow and rotate your forearm. Strengthens a functional movement you do multiple times a day. But store that info away in your working memory for the next 30 seconds. To ensure we work the entirety of the biceps as much as we can, we want to perform a curl that uses the muscle’s full range of motion. It crosses both the shoulder and elbow joints. Something to point out about the biceps is that it’s a lot longer than you think it is. The long and short head join together in the middle and connect to the bone via tendons just beneath the elbow joint on a place called the radial tuberosity. ![]() The short head originates at a projection in the scapula called the coracoid. ![]() The long head originates from up by your shoulder in a cavity in your scapula called the glenoid. ![]() While we commonly refer to the muscle on the front part of the upper arm as a “bicep,” the muscle is technically called “bicep s ,” as it’s made of two (bi) muscle heads - the long head and the short head - that work together as one muscle. The Anatomy of the Bicep(s) Muscleīefore we dig into how to do different variations of the bicep curl, a quick anatomy lesson. For insights on how best to perform this exercise, I talked with my strength coach and head of Barbell Logic Online Coaching, Matt Reynolds. We begin with the Platonic Form of the Bro Basic: the bicep curl. So today, we begin a series on the whys and hows of these accessory exercises. Just because they’re not as “serious” as stuff like the deadlift and squat, doesn’t mean you shouldn’t learn how to perform them with good technique and form to maximize their benefits. While these exercises shouldn’t be criticized for being pointless, they should be criticized for often being done poorly. Not to mention, they can also be a lot of fun getting a nice pump from doing a set of bicep curls is an undeniably great feeling, and you don’t need to apologize for that. When you follow this philosophy, it can be easy to become overly dismissive of the kind of exercises that one associates with “bros” working out in front of the mirror at globo gyms - exercises that are focused on honing the aesthetics of one’s physique and target single, specific muscles like curls, tricep extensions, and lat pulldowns.īut while these lifts are often associated with vanity, they do serve functional purposes and can be a part of a balanced strength training program. We’re talking deadlifts, squats, shoulder presses, bench presses, and various Olympic lifts. That means we advocate for compound barbell lifts that allow you to work the most muscles possible, lift the most amount of weight, and get all-around strong. Here at AoM, we’re big proponents of doing strength exercises that give you the most bang for your buck.
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