In this video blog I will cover five different bicep curl variations that you can incorporate into your exercise program. These are all different types of bicep curls and each variation of bicep curls has its own unique qualities. Lets explore each.
Bicep Curl Variations
There are many different types of bicep curls. The bicep curl variations that I will cover in detail and present are the following:
- Standing Bicep Curl
- Alternating Bicep Curl
- Single Leg Bicep Curl
- Side Lunge with Bicep Curl
- Preacher Bicep Curl
Proper Technique for Bicep Curls
For each of the bicep curl variations listed above, I will demonstrate proper technique for bicep curls. Pay attention to your technique, your posture and your breathing throughout each exercise. Let’s start with the Standing Bicep Curl.
1. Standing Bicep Curl
The standing bicep curl is the first of five bicep curl variations that I will cover. It is a Beginner level osteoporosis strength exercise in the Exercise for Better Bones program.
1.1 Standing Bicep Curl • Steps
Here are the steps to follow for the Standing Bicep Curl:
- You want to stand with your feet just about hip-width, or a little wider, apart.
- You want to ensure that your knees are slightly bent and that your shoulder blades are tucked down, head in, and as tall as you can be.
- Your palms should be facing you as you hold the weight.
- You’re going to take a breath in. And with the tongue to the roof of your mouth, slowly, gently lift the weights up so that your palms are facing you. And back down.
- You’re slowly, gently tightening your lower tummy. Your lift is done in a one to two second lift. So here we go.
1.2 Standing Bicep Curl • Posture
You don’t want to compromise your posture at all. Ensure that you keep your shoulder blades back and your head back, so that you’re not doing a bicep curl with your head going forward or your shoulders rounding. Remember the weight-bearing starts from your head.
2. Alternating Bicep Curl • Standing Position
The alternating bicep curl in standing position is a weight bearing exercise from the Active level strength exercises. It is targeted at the bicep (of course), the hips, spine and wrists. This is the second of five bicep curl variations that I will cover.
2.1 Alternating Bicep Curl • Steps
Follow these steps to complete the alternating bicep curl:
- You want to start with the buttocks stance, feet slightly wider than hip width, knees bent, shoulder blades tucked down and back, and long through the back of your neck.
- We’re going to be alternating arms.
- Start with your palms facing you, bring your right hand to face your right shoulder as you’re coming down, left hand comes up to face your left shoulder.
2.2 Alternating Bicep Curl • Breathing
If you’re challenged with the breathing on this one, you can wait and do it a little bit slower. You’re going to come up, exhale through, take your breath in, exhale through.
As you get more comfortable, you can move through it a little bit faster.
But the most important thing is to make sure that you keep your alignment and your head back so that you’re not coming forward with each lift of the weight.
3. Single Leg Bicep Curl • Standing Position
The single leg bicep curl is an Athletic strength training exercise from the Exercise for Better Bones Program. It is designed to strengthen muscles in the biceps, buttocks, and quadriceps and bones in the hips, spine and wrists. In this video I demonstrate the exercise. This is the third of five bicep curl variations that I will cover.
3.1 Single Leg Bicep Curl • Steps
Follow these steps to complete the single leg bicep curl:
- You’re will transfer all your weight onto one leg. If you do not have the stability to actually lift the unsupported leg, just keep your toe touched.
- Then you’re going to go into your curl, breath in, hands come to face the shoulder, and back down.
- You’re going to do half your set on one leg, then you’re going to transfer your weight to the opposite side, and complete your set on the opposite leg.
3.2 Single Leg Bicep Curl • Stability
If you’re finding your stability is being compromised, just touch your toe down so that you’re still being challenged in terms of the full weight-bearing on the supported leg.
With your bicep curl, it’s important to set your shoulder blades. You do not want to allow yourself to do your curl coming forward like this. You want to draw your shoulder blades down and back, and ensure that they stay in that strong, retracted position through your curls.
We’re just going to do a couple more without you moving the head.
4. Side Lunge with Bicep Curl
The side lunge with bicep curl is a strength exercise from the Exercise for Better Bones program specifically designed for the Elite Level. This is the fourth of five bicep curl variations that I will cover.
Benefits of Bicep Curls
The side lunge with bicep curl has significant benefits for bone and muscle health. It targets the muscles of the:
It also targets the bones in the:
4.1 Side Lunge Bicep Curl • Steps
Follow these steps to complete the side lunge bicep curl:
- Go in trilateral lunge.
- Weights come down on either side of the supporting knee.
- Come out into a curl.
- Back down, side bend, lateral lunge, into the curl.
4.2 Side Lunge Bicep Curl • Posture and Weights
As with all weight lifting, especially with the upper body, use weights. And when you’re going into a forward position, you want to ensure that your shoulder blades are stayed tucked down and back through the exercise. That’s it for the elite level side lunge bicep curl.
5. Preacher Bicep Curl
The preacher bicep curl encourages a flexed position and should be avoided. The standing bicep curl (described above) is a better exercise for people concerned about their posture and individuals with osteoporosis.
The disadvantage is that the preacher bicep curl puts the spine into a compromised position and can increase flexion.
Besides causing flexion of the spine, this puts a lot of stress on the shoulder blade musculature and shoulder stabilizers (as I illustrate in the video).
The preacher bicep curl should be avoided.
Instead, I recommend the standing bicep curl. The standing bicep curl is a great weight training exercise when done safely for people with osteoporosis. Here are a few tips and suggestions when doing the standing bicep curl:
- Find a bench and lift one foot to rest on the bench as you do the exercise.
- Tuck your shoulder blades down and back.
- execute your bicep curls with nice alignment (being mindful of your posture).
Reinforce movements during the exercise that you can take with you outside of the gym. Maintain a good posture and alignment and use this exercise to strengthen your rotator cuff muscles as well as working the bicep muscles.
I encourage you to incorporate the standing bicep curl into your weight training osteoporosis program. When executed properly, it can strengthen you biceps and allow you to practice good alignment and posture.
Exercise for Better Bones
Exercise for Better Bones is an exercise osteoporosis program designed for people like you. It is available for purchase at Amazon in printed book and Kindle formats. It provides a safe and effective means to strengthen bone, reduce fracture risk, and build confidence.
The Program has been successfully used by thousands of MelioGuide clients worldwide. And hundreds of Physical Therapists and Physiotherapists have prescribed the Program for their clients.
Osteoporosis Exercise Plan
Visit my Osteoporosis Exercise Plan page for more information on this topic.