About this topic
A biceps curl is an exercise to strengthen the bicep muscles. Strengthening exercises keep your muscles firm and strong. The biceps are the muscles in the front part of your upper arm that cross between the shoulder and elbow joints. This exercise uses weights like dumbbells or barbells to add tension to the muscles. Use weights that are heavy enough for you to lift a few times. Do not use heavier weights, unless ordered by your physical therapist. ‚
General
Before starting with a program, ask your doctor if you are healthy enough to do these exercises. Your doctor may have you work with a trainer or physical therapist to make a safe exercise program to meet your needs. ‚
Strengthening Exercises ‚
There are two different positions in which you can do a biceps curl. For both positions, hold your belly muscles in. Do not lean forward while holding the weights. Bend your elbow and slowly move your lower arm towards your chest. Do not move your shoulder as you move your lower arm. Breathe out when you do this motion. Hold this position for 2 seconds. Lower your lower arm to the starting position. Do not lock your elbow. Always keep a slight bend in your elbow. Breathe in when lowering your lower arm. Repeat the exercise on the other arm. You may exercise both arms at the same time. ‚
- Biceps curls seated ¢ ˆ ’ Sit with your elbow resting on your leg. Hold the weights in front of your thigh with your palms facing up.
- Biceps curls standing ¢ ˆ ’ Stand with your feet apart. Bend your knees a bit to prevent back strain. Hold the weights in front of your thigh with your palms facing up.
- You can also do this exercise with different hand positions. Try gripping the weights with thumbs up or palms facing down.
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What will the results be?
Stronger muscles in the upper arms. ‚
Helpful tips
- Stay active and work out to keep your muscles strong and flexible.
- Keep a healthy weight to avoid putting too much stress on your joints. Eat a healthy diet to keep your muscles healthy.
- Be sure you do not hold your breath when exercising. This can raise your blood pressure. If you tend to hold your breath, try counting out loud when exercising. If any exercise bothers you, stop right away.
- Try walking or cycling at an easy pace for a few minutes to warm up your muscles. Do this again after exercising.
- Exercise may be slightly uncomfortable, but you should not have sharp pains. If you do get sharp pains, stop what you are doing. If the sharp pains continue, call your doctor.
Consumer Information Use and Disclaimer
This information is not specific medical advice and does not replace information you receive from your health care provider. This is only a brief summary of general information. It does NOT include all information about conditions, illnesses, injuries, tests, procedures, treatments, therapies, discharge instructions or life-style choices that may apply to you. You must talk with your health care provider for complete information about your health and treatment options. This information should not be used to decide whether or not to accept your health care providers advice, instructions or recommendations. Only your health care provider has the knowledge and training to provide advice that is right for you. ‚
Copyright
Copyright ‚ © 2015 Clinical Drug Information, LLC and Lexi-Comp, Inc. ‚