best curl technique

estock66 · 09-Oct-06, 09:37 PM

which curl technique isolates the bicep best such as hammer, wide grip, close grip, preacher, dumbbell, barbell, or using the twisting motion on dumbbells?

DBZ Status · 10-Oct-06, 05:54 AM

well thats a debated question. I guess it depends what your trying to work peak training or the fullness of the muscle. Generally i am more a of a work the biceps with as much tension and burn as possible with a full range of motion and strict form.

Dumbells are good because both arms are lifting the weights and one cant compensate for the other.

The twisting motion is also helpful as it lengthens the range of motion. I do a couple set of twist curls starting palms down and ending palms up at the top at the end to burn my biceps off.

**maverick** · 10-Oct-06, 09:28 AM

All of 'em. If I was going to do one bicep exercise for the rest of my life, it would be barbeel curls. Heavy and simple.

typsu32 · 10-Oct-06, 10:38 AM

there are two bicep exercises, period. for best results, use the barbell curl, and the dumbbell culs, with supination. those two give you the most "work" on the biceps

**Todd** · 10-Oct-06, 01:12 PM

My favorites are dumbbell/barbell/cable curls along with hammer curls and reverse barbell curls. A few different exercises go a long way in hitting the bicep muscle complex from different angles and thus placing more emphasis on different sectors of the biceps complex for optimal results.

Blaze · 10-Oct-06, 01:23 PM

I know we're talking about about isolation excercises but Im gonna say this anyway...

My favorite bicep excercises has and always will be the pull up

typsu32 · 10-Oct-06, 11:18 PM

guys/gals, I hate to say this, but you got it all wrong. Your bicep is a relatively small muscle, and there for shouldnt be worked for a large amount of time. Over working the bicep will actually cause the muscle to go catabolic. the best thing to do, are as i stated before. straight barbell curls, and supinating dumbell curls,both with perfect form and about 6-9 reps per set.
oh and by the way, this isnt coming from me....just my Fitness Professor, Dr Peter Catina, who just happens to be the 5 time reigning world champian powerlifter (in his wt class), so i think he knows what he is talking about.

DBZ Status · 10-Oct-06, 11:25 PM

ehh i dont know about it being just those two things but i think hes saying that will get the job done.

**maverick** · 11-Oct-06, 09:10 AM

Quote:

Originally Posted by typsu32

guys/gals, I hate to say this, but you got it all wrong. Your bicep is a relatively small muscle, and there for shouldnt be worked for a large amount of time. Over working the bicep will actually cause the muscle to go catabolic. the best thing to do, are as i stated before. straight barbell curls, and supinating dumbell curls,both with perfect form and about 6-9 reps per set.
oh and by the way, this isnt coming from me....just my Fitness Professor, Dr Peter Catina, who just happens to be the 5 time reigning world champian powerlifter (in his wt class), so i think he knows what he is talking about.

How old are you? How long have you been lifting? Weight/Height/BF%?

I wouldn't consider powerlifters to be experts on curls as most aren't terribly concerned with the size of their biceps.

typsu32 · 11-Oct-06, 01:12 PM

im 18, and i have been lifting for 4 years. other than that, you dont need to know much about me. my proffesor on the other hand, well he isnt just a power lifter. he has his doctorate in like muscle physilology or something like that. also, he has been a physical trainer for world class athletes such as sprinters and boxers, and also written many published articles about how build muscle the correct way

**maverick** · 11-Oct-06, 01:59 PM

Quote:

Originally Posted by typsu32

im 18

I thought so, you're zeal gives you away. Its great that you have a good teacher to look up to and help you, but never take one man's word as gospel. Believe, and I don't mean this in an offensive way, but at 18, you have a lot ot learn and closing your mind to others' opinions is a surefire way to limit your potential.

AndrewH · 13-Oct-06, 01:38 PM

I don't think it's flat out WRONG to single the bicep out and hit it hard for two or three exercises. if you compared your teacher's arms to Cutler's, i can GUARANTEE there is a world of difference. what this guy is going for is bodybuilder arms, not a pl's.

not trying to bash you or anyone here, but theres just a comfort level that varies from lifter to lifter on how many sets, exercises, and reps he or she does. i work out with a local bodybuilder, and it takes him 4 exercises x 4 sets x 12 reps for his bi's to grow. is he doing this wrong? take a look at his 20'' and growing arms and then tell him that.

what HE'LL do on his bi day is:
DB Hammers
BB curls, hands shoulder width'
preachers with BB, close grip
and then he'll finish with twisting reverse DB curls

DBZ Status · 13-Oct-06, 06:39 PM

pretty much what this thread is trying to say no way is absolutely right. No one has the same DNA so no one should do the same workout exactly to a T were all different and our bodies respond in different ways.

Blaze · 13-Oct-06, 09:22 PM

Quote:

Originally Posted by DBZ Status

pretty much what this thread is trying to say no way is absolutely right. No one has the same DNA so no one should do the same workout exactly to a T were all different and our bodies respond in different ways.

Finally....that needed to be said.

standAPART · 14-Oct-06, 07:59 AM

There is no one BEST way to curl. It is ONE action-elbow flexion. That's why I don't understand these guys that include 3-5 exercises of curls. It is all the same--you are just using vareity to not bore youself!