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Standing barbell curls exercise for biceps

The biceps curl is any of a number of weight training exercises that target the biceps brachii muscle.

Equipment[link]

Biceps curls can be done using any of the following equipment:

• Dumbbell(s)
• Barbell
• E-Z bar (also known as a "Bent bar")
• Cable machine
• Biceps curling machine
• Nautilus cam equipment
• Preacher bench
• Adjustable bench

Overview[link]

Although the exercises differ, a common factor of each is a 'curling' motion, where a weight (attached to, or used in conjunction with, an item of equipment listed above) is moved through an arc, primarily using the strength of the biceps.

The fullest range of motion is when the elbows begin in full extension, in a supine grip. The biceps contract to lift the weight upward through an arc, to a point where further movement is not possible. Some lifters also do partial reps (such as in "21s") focusing on the top of bottom position.

Some think it important that the elbow remain next to the body during this motion to keep stress on the biceps. Others will either bring the elbows forward (to fully shorten the biceps) or bring the elbows back (a "drag curl", to avoid over-active insufficiency and keep parallel forearms) to vary the tensions placed on the biceps and other elbow flexors.

The second part of the motion has the elbow joint extending, this is called the 'eccentric' portion. The weight is lowered back to the start position.

This contraction and extension together constitute a single repetition. As with most weight training exercises, results from biceps exercises can be maximized with a proper understanding of flexion.

The barbell curl specifically targets the biceps brachii which is located on the front part of your arm between the shoulder and the elbow. This muscle's primary function is elbow flexion and forearm supination. The biceps also has two heads known as the long head and the short head.^[1]

Variations[link]

The supinated-forearm biceps curl is sometimes performed on the preacher bench, which helps to keep the upper arm motionless. It also brings the elbows forward in front of the body, shortening the biceps muscles via the glenohumeral joint. Model is performing exercise with dumbbells, it can also be done using a bar or EZ bar.

Several variations on the biceps curl transfer some of the load from the biceps to other flexors of the elbow, thus enabling a person to use bigger weights without causing an injury.

Extended shoulder[link]

• supine-body incline curl: With an adjustable bench positioned at a 45 degree angle, one could perform incline biceps curls . Incline biceps curls are usually performed with dumbbells in each hand, and by sitting on the incline bench, holding the dumbbells close to the body with elbows tucked in, and performing a full curl.

Flexed shoulder[link]

One group of variations involves postures that hold the elbows in front of the trunk, shortening the biceps and forcing the brachialis to do more work. Variations on this theme include:

• concentration curl where the elbow is braced against the inside of the knee
• preacher curl where the elbows rest upon a sloped bench
• prone-body incline curl performed lying prone on an inclined bench, where the force of gravity holds the upper arms in front of the trunk.
• spider curl which uses the preacher bench but uses the other side, so curling is done at a 90 degree angle

Grip variations[link]

The biceps curl is usually performed with the palms supinated (facing upwards). Turning the palms inward transfers load from the biceps to the brachioradialis. Variations on this concept include the hammer curl, performed with the palm inward, neither pronated nor supinated,^[2] and the reverse curl, with the palms pronated (facing downwards).^[3]

Another biceps curl variation is the "correct curl" where the palms are positioned further apart on a barbell, at the width they would land into once they are fully supinated. This variation heavily targets biceps with less involvement from your brachialis and brachioradialis muscles.^{[citation needed]}

See also[link]

• Pronation
• Supination

References[link]

This article needs additional citations for verification. Please help improve this article by adding citations to reliable sources. Unsourced material may be challenged and removed. (June 2009)

External links[link]

• Personal Fitness Training Theory & Practice
• Scooby's Home Bodybuilding Workouts

Greg Plitt
Born	Greg Plitt Baltimore, Maryland, United States
Height	6 ft 1 in (1.85 m)[1]
Hair color	Brown
Eye color	Green
Weight	195 lb (88 kg)[1]
Website
http://www.gregplitt.com/

Greg Plitt is an American fitness model and actor.

Modeling career[link]

Greg Plitt has modeled for Under Armour, Old Navy Jeans, Calvin Klein, Modell's and Skimpies, among others, and has done covers and/or editorials for Maxim, AXL, American Health & Fitness, Flaunt, Men's Fitness, Muscle & Fitness, Men's Health, FitnessRx for Men, Instinct Magazine, and Men's Exercise, among others.

Plitt is a global spokesperson/model for Thierry Mugler's Angel Men and ICE*Men men's fragrances. He has done TV commercials for Old Spice Body Wash, ESPN's Great Outdoor Games, Under Armour, MTV, Zoli Sinks, Gold's Gym Power Flex, Bowflex and has lately taken acting roles. Images of his body were used to create Dr. Manhattan's muscular physique in the 2009 film Watchmen.^[2]

He has also appeared in several movies and television shows (see below).

Personal life[link]

Plitt comes from a family of four, and has an older sister who attended the United States Naval Academy at Annapolis.^[1] Plitt is a graduate of the United States Military Academy at West Point, New York,^[1] Class of 2000, and is both Airborne and Ranger qualified.

Plitt says he has been a fitness buff since his dad bought a home gym when Plitt was in sixth grade; he was further inspired after seeing how his older sister changed after her first year in the United States Naval Academy.^[3] Plitt has described his work as a certified physical trainer to his work training military recruits:

"That transformation that you see when someone becomes a soldier," he says, "many of them come in with real bad attitudes. They’re tough guys on the street and nobody’s going to tell them what to do. Then one day, they’ll come to you crying, saying, ‘I need someone to talk to.’ All of sudden they start changing their ways and they become the men they always wanted to be. Then other soldiers start looking up to them as role models. Then they’re proud and they hold their heads high. That’s more gratifying than anything I’ve done. That’s what’s so cool about it — to be able to train somebody and transform them and bring out all of the great qualities that everyone possesses."^[3]

Filmography[link]

^[1][4]

Other appearances[link]

^[1][4]

References[link]

External links[link]

• Greg Plitt at the Internet Movie Database
• Interview on The Gregory Mantell Show
• Interview with Matt Weik for BodyBuilding.com, 4 June 2009 (accessed 28 August 2009)
• "Greg Plitt from West Point to the West Coast" Interview with Marty Roberson for MyRealityMagazine.com, 30 June 2009 (accessed 28 August 2009)
• "Former Army Ranger Greg Plitt Joins Bravo’s “Work Out.” Can He Handle the Truth (of Hollywood)?" by Chris Mann for Muscle & Body Magazine, date unknown (accessed 28 August 2009)