# Biceps Curl <center><div class="videoWrapper"> <iframe width="560" height="315" src="https://www.youtube.com/embed/i1YgFZB6alI" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe> </div></center> ## Physiology - Elbow Flexion (Brachialis, Biceps Brachii, Brachioradialis) - Wrist Supination (Biceps Brachii, Supinator) - Shoulder Flexion (Biceps (Long Head), Anterior Deltoid) - Isometric Wrist Flexion (Anterior Forearm) ## Barbell vs EZ-bar vs Dumbbell Overall pretty similar. The problem with dumbbell curls is that you will have to make bigger weight jumps. Go with your favourite. ## How heavy? How many reps? - Moderate weight, 8-20 rep range. Focus on mind-muscle connection ("squeezing the biceps") ## Grip position Comfortable, shoulder-width grip. ## Technique - Slightly bent knees, somewhat loose grip to increase biceps involvement. - Elbows tucked in comfortably, flex shoulders before initiating the curl. - Tilt scapula posteriorly. - Put pressure on pinky and ring fingers. - Curl the bar out in front of you in an arch. - Maintain neutral wrist position. ## Errors - Going too heavy - Lack of active supination