![]() Even if you can't quite manage a chin-up straight away, you can add resistance bands to make things a little easier for you and build up to it unassisted. This means that it’s a more efficient upper body exercise, as well as helping you to build strength more effectively too. Rather than being an isolated exercise like the curl, the chin up is a compound exercise which also trains a lot of your upper back. The chin-up is a more advanced exercise, and once you can do it, it has a range of benefits that the bicep curl just can't offer. That doesn't mean by any means that this is a bad thing though. The chin-up is almost the exact opposite of the bicep curl with what we've just suggested. ![]() You know exactly how much you can lift and that it's only your biceps seeing the progress rather than not being able to understand where your weaknesses in the exercise are coming from. Other exercises like the chin up don't quite offer this detail. Direct arm progressĪnother great thing about bicep curls is that, once you do manage to get the isolation nailed, you know exactly how you are performing. If you begin to sway from the exercise or move your elbows to build momentum, you’re going to be bringing other muscles into the equation to lift the bar. If you start to use a weight that is too heavy for what you are capable of, you’ll likely find issues with other areas of your body, and the progress you should be seeing. The only real issues with this benefit lie in your technique. The pivot of the elbow and full potential for extension means that you hit both heads of the biceps and nothing else. One of the biggest benefits here is the isolation the bicep curl offers you. ![]() It has a lot of variables too to make sure that it is effective at what it does, but even the classic alone has proven results. It's a good reliable method to get stronger arms and gives reasonable progress for that extra bump on your arms. The bicep curl is possibly the most iconic exercise there is. It's tough to know what's best for them, and it's vital that you do. Your back, for example, needs them in almost every exercise, but so do all upper body exercises. They're great to train on their own, but they're used for a load of there things too. The biceps aren’t always a straight forward muscle to train. We're to first to happily accept that, but there's always space for a winner. That in itself, however, only brings a new question to light, and that's which is the better exercise? Looking at bicep curls vs chin ups even closer still, they're amazing bicep building exercises. Get constantly evolving workout and nutrition plans personalised for your specific needs and training goals.When it comes to bicep exercises, we already know that we're spoilt for choice. Two of the very best ever we already know to be the bicep curl vs the chin up in particular. “Flex the bicep during your rest period to keep the blood in the working muscle,” says Foster. Contract your biceps at the top point of the movement then slowly return to the start position as you breathe in. Keep your upper arms stationary and, as you exhale, curl the weight up as high as you can, while squeezing your biceps. Lie against an incline bench, holding a barbell with your arms hanging down and an underhand grip.ī. “Note that your entire body should be stationary during this exercise apart from your forearms,” says Foster. Inhale as you move your forearms back to the start. While exhaling, slowly squeeze your biceps on each side until your forearms and biceps touch. Your arms should be fully extended and parallel to the floor with your feet shoulder-width apart. Stand in the middle of both handles and use an underhand grip (palms facing towards the ceiling) to grab each. Make sure they’re positioned higher than your shoulders. Then adjust the height of the pulleys on each side. Set a weight that is comfortable on each side of the cable machine. To finish the rep, squeeze your biceps hard for a second at the top position, then rotate your wrists so that your palms are facing down again. ![]() “To ensure full contraction you need to bring your small finger higher than the thumb,” says Foster. Exhale and curl the weights up until your biceps are fully contracted and the dumbbells are at shoulder height. At the bottom of the movement, rotate your wrists so your palms are now facing up. Breathing in, slowly lower the weights, keeping your palms down, until your upper arm is fully extended and your biceps are fully stretched. Grip the dumbbells with the palms of your hands facing down.ī. The dumbbells should be held at shoulder height and your elbows should be flexed. Grab a dumbbell in each hand and place your upper arms on top of a preacher bench or an incline bench. ![]()
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