Should bicep curls be alternating or together?

Author: Chesley Adams Jr.  |  Last update: Tuesday, April 1, 2025

With the single arm curl, alternating the sides can allow more focus on the arm doing the movement which can help with mind muscle connection. It also allows the muscle to rest between each rep, which may mean you get more reps. Doing the weaker side first also makes it easier to acknowledge muscular imbalances.

Is it better to do bicep curls together or alternating?

Alternating arms can help to ensure that both arms are working equally, leading to more symmetrical development of the biceps. Additionally, alternating arms can also be beneficial as it can increase your cardiovascular fitness as well, especially if you are doing high-rep sets.

What is the most effective form of bicep curls?

We've put together a list of the very best bicep exercises – that aren't your standard dumbbell bicep curl.
  • Concentration Curls (short head)
  • Hammer Curls (long head)
  • EZ Bar Curls (long / short head depending on grip)
  • Preacher Curl (short head)
  • Single Arm High Cable Bicep Curl (short head)

Do you rotate bicep curls?

If you're trying bias to short have your biceps, you need internal rotation when you do the bicep curl. Meaning you need to curl inwards towards your body. such as like this. or with a concentration curl. In comparison, if you're trying to buy the long have your biceps, you need external rotation.

What are the benefits of rotating dumbbells?

The difference between rotating and fixed dumbbell handles

The rotating Evo Dumbbell is designed for dynamic explosive movements such as the dumbbell snatch and other weightlifting-movements. The rotating handle also puts less stress on joints in movements such as biceps curls and delivers a unique smooth feeling.

Upper Body Strength Workout - Build Muscle Fast!

Should you do bicep curls fast or slow?

By lifting and lowering the weight slowly, you engage the muscles for a longer duration, leading to increased time under tension. This prolonged tension can stimulate muscle growth and hypertrophy. Moreover, slow bicep curls can help improve muscle strength and stability.

How many bicep curls should I do a day?

If your goal is endurance and lean muscle, use a lighter weight and perform one to three sets of 12 to 16 reps with at least one day of rest in between. For maximum results, switch up your workouts. Don't do the exact same routines every session.

Should you hammer curl more than you bicep curl?

It really depends on your goals. If you're looking to build bigger biceps, then you should focus on bicep curls a bit more than hammer curls. However, if you're just looking to tone your arms and don't really care about building bigger biceps, then either exercise will work just fine.

How often should I train my biceps?

Ideally, it is advised to work your biceps at least two to three times per week. But the number of days you should train your biceps depends on what you want to achieve (strength or size) and the time frame in which you want to achieve it.

What curl is best for biceps growth?

Preacher Curl Variations for Biceps Growth:
  • Cable preacher curl (underhand, hammer)
  • EZ-bar preacher curl.
  • Dumbbell preacher curl (bilateral, single-arm, hammer)
  • Spider curl (dumbbell, EZ-bar)
  • Machine preacher curl (bilateral, single-arm)

Should I do bicep curls first or last?

As a good rule of thumb: start with a total-body exercise, then move onto an exercise that uses the bicep in conjunction with other muscles – lat pulldowns will do – and eventually get to your bicep curl of choice.

Should you fully extend on bicep curls?

Performing curls with a partial range of motion reduces muscle activation and growth. Ensure you complete the entire curl, from full extension at the bottom to full contraction at the top. This allows for maximum recruitment of muscle fibers and better overall muscle stimulus.

Do slow reps build more muscle?

Eccentric contractions - Do this part of the rep slowly

Performing this part of the rep slowly can lead to greater muscle damage, stimulating hypertrophy and strength gains. Slow eccentric reps are particularly useful for exercises like squats, bench press, and pull-ups.

What is the best method for bicep curls?

Campbell: To do a biceps curl with a dumbbell, hold a dumbbell with your palm facing upward. Slowly curl the weight up by bending your elbow, keeping your elbow close to your body. Then slowly lower the weight to the starting position. You'll feel tension in the muscles in the front of your upper arm.

Why do I feel my forearms more when doing bicep curls?

If you're doing bicep curls and you feel it in your forearms it most likely has to do with your wrist angle being curled (in flexion). Thus, the fix would be straightening your wrists or having them be in extension.

Should I do dumbbells everyday?

While lifting dumbbells every day can provide benefits such as improved muscle endurance and consistency, it's essential to balance frequency with adequate rest and recovery.

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