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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.