Biceps curls

Oh, say it ain't so.......an entire post dedicated to the most stereotypical and dubious exercise in the known universe? When I think bicep curl, I immediately conjure up an image of a young male preening unapologetically in front of the gym mirror. Said male posesses outsized arms and chest and feels he is entitled to monopolize the entire dumbbell rack. Excuse me while I scream loudly inside (Raaaaaaarrrrgghhh!). That said, any guy who says he does not care at least little bit about his "guns" is flat out lying.

By itself the bicep curl is intended to develop the size of the biceps and biceps brachii group and does little to enable athletic performance. It is a "body building" exercise which adds mass (hypertrophy) but has little use other than filling out the sleeves of a t-shirt.

However, to disregard the development and strength of the bicep is just as foolish as standing in front of the mirror doing alternating dumbbell curls. The bicep plays an important role in pulling based exercises and is integral for pull-ups, back rows, and underhanded lifts.



Using a rope and a sandbag adds a dynamic and functional element to the bicep curls and incorporates the forearm like few exercises can. The neutral grip, and the swaying of the bag provides a much more challenging and effective movement for developing bicep and forearm strength. The anterior deltoid also takes a major hit as it supports and elevates the bag away from the body.



In keeping with an athletic training philosophy, I would generally advise that these are performed after the primary pulling exercises have been completed. Curls are an adjunct to real movements, not a substitution.

Till next time,



M