Best Form of Curls

**se11** · 07-08-2004, 12:46 AM

I was just wondering, what the difference their is, if any between; Barbell Curls, Dumbell Curls, Hammer Curls, Concentration Curls, Incline Curls, and Seated Curls. Cany anyone identify the differences and also tell which are better for building up mass and which for building size.

**abstrack** · 07-08-2004, 12:50 AM

mass= straight bar curls, hammer curls

shaping=preacher curls, db curls,cable curls, etc...

**nsa** · 07-08-2004, 12:54 AM

I think db curls are just as effective at mass building as bb curls.

**se11** · 07-08-2004, 12:54 AM

forgot to add preachers in their too, but I want to know what the difference between doing the different types of curls.

**nsa** · 07-08-2004, 12:55 AM

Do curls with heavy free weights(not preacher or incline and def not any machine) to gains mass.

**Kreatine_Kid** · 07-08-2004, 03:07 AM

Especially Hammer Curls Bro.

Ive been doing CC's for months, hitting about ten reps x 4.
Switched to HC and could do about 6-8 x4

Sure was a big wake up call as I never used to bother with them!

Now.....Its essential!

LM1332 · 07-08-2004, 04:04 AM

hammer curlz are more of a shape then anything excersise. It stretches out your bis and gives them full look(thicker)

**dirtybrit55** · 07-08-2004, 04:39 AM

the best bi-workout for me always started off with chin ups (palms in), then incline dumbell curls with a self spot.

**singern** · 07-08-2004, 07:37 AM

You cant beat variety. Mix it up and keep your muscle guessing. This will not only build mass but help break through plateau's.

**Kreatine_Kid** · 07-08-2004, 08:37 AM

Originally Posted by LM1332

hammer curlz are more of a shape then anything excersise. It stretches out your bis and gives them full look(thicker)

Word bro, that and some cheeky tricep killers and its gun city

**Hypertrophy** · 07-08-2004, 10:42 AM

Anytime you change the angle of the exercise, you change the exercise.

**brian11** · 07-08-2004, 10:46 AM

true...doing straight bar curls is a good exercise for working the entire bicep

**carbs-rule** · 07-08-2004, 03:54 PM

An incline dumbell curl works eally well, especially because you can combine a normal and hammer curl in it. I would do these first in an arm workout and go heavy. Does anyone like the preacher-curl machine at all? i think this is the weirdest machine and it doesn't even feel like its really hitting the biceps.

**nickrizz** · 07-08-2004, 04:05 PM

i thought hammer curls and incline dumbells are for mass

**MrDezel** · 07-08-2004, 05:03 PM

When you guys do standing barbell curls do you guys use the cambar bar or straight bar? I have used both in my life and just went back to cambar bar last night. I really liked it a lot more and got a better overall pump in the bi's. Was wondering what some of you guys thought.

Also I would have to say that my favorite mass builder for bi's would have to be incline curls. Really had great mass and length to the bi's.

**se11** · 07-08-2004, 10:03 PM

I can finally go back to barbell curls and I think those ARE the best for your biceps. Hammers and inclines are also very good exercises. This is my new routine

1.Standing Barbell 3-4 sets, 8-10 reps
2.Hammer Curls 3 sets, 6-8 reps
3.Concentration Curls 3 sets, 8-10 reps

Sometimes I am goin to substitute Incline, Regular, and Seated Curls, but I think I finally got a routine that I like.

**trailrider38** · 07-08-2004, 11:07 PM

you have to work your back hard before you hit the bicep

**SKiN** · 07-08-2004, 11:55 PM

Originally Posted by trailrider38

you have to work your back hard before you hit the bicep

Whys that....

If I work my back first my bi's, no matter how much i try not to use them, are always fatigued somewhat...

For me mixing bi and back day is a waste ....

**Kreatine_Kid** · 07-09-2004, 02:41 AM

Having a good back would ensure that you get the best pump. But I wouldnt think it totally essential. However you should work all of the body. I would have thought the majority of the curl came from the arm though, rather than the back...

**nickrizz** · 07-09-2004, 05:50 AM

im doing only a few sets of one exercise for bi's and they are so sore, i just go to failure now

**Warrior** · 07-09-2004, 07:29 AM

The exercises you listed are used for various reasons... like for focusing on one limb at a time (the bilateral defecit) or using maximum poundages.

Here are EMG results for the Biceps Brachii (long head) - tests that show the percentage of muscle fibers used while training at a traditional tempo...

Biceps Preacher Curls (Olympic Bar); 90
Incline Seated Dumbell Curls (Alternate); 88
Standing Biceps Curl (Olympic Bar/Narrow Grip); 86
Standing Dumbell Curls (Alternate); 84
Concentration Dumbell Curls; 80
Standing Biceps Curls (Olympic Bar/Wide Grip); 63
Standing Cambered (E-Z) Biceps Curls (Wide Grip); 61

**brian11** · 07-09-2004, 08:43 AM

Originally Posted by Warrior

The exercises you listed are used for various reasons... like for focusing on one limb at a time (the bilateral defecit) or using maximum poundages.

Here are EMG results for the Biceps Brachii (long head) - tests that show the percentage of muscle fibers used while training at a traditional tempo...

Biceps Preacher Curls (Olympic Bar); 90
Incline Seated Dumbell Curls (Alternate); 88
Standing Biceps Curl (Olympic Bar/Narrow Grip); 86
Standing Dumbell Curls (Alternate); 84
Concentration Dumbell Curls; 80
Standing Biceps Curls (Olympic Bar/Wide Grip); 63
Standing Cambered (E-Z) Biceps Curls (Wide Grip); 61

Good info!

By olympic bar, do u mean the straight bar?

-B-

**)(PimP JuicE)(** · 07-09-2004, 08:51 AM

Originally Posted by ToughGuy13

Whys that....

If I work my back first my bi's, no matter how much i try not to use them, are always fatigued somewhat...

For me mixing bi and back day is a waste ....

holla, i have an arm day now, tris and bis. i think it works way better and i get a much better pump from it. you get to use more weight on each because they are not fatigued from chest or back workouts.

**brian11** · 07-09-2004, 09:05 AM

I dont think there is any right or wrong way to split really. A ton of people do back and bis, and a ton of people do tris and bis. They both are going to work fine as long as you are doing the right excersizes and using good form.

-B-

**Warrior** · 07-09-2004, 09:09 AM

Originally Posted by brian11

Good info!

By olympic bar, do u mean the straight bar?

-B-

Its from an Article by Tudor Bompa (Eastern Bloc Strength Coach)... and yes, the straight bar...

**Hypertrophy** · 07-09-2004, 09:13 AM

Serious Strength Training is a good book!!!

**Warrior** · 07-09-2004, 09:45 AM

Originally Posted by Hypertrophy

Serious Strength Training is a good book!!!

Deffinitly... and so is Periodization - kind of a heavy read but one of Bompa's best...

**nickrizz** · 07-09-2004, 10:06 AM

Is the book worth it??

**DBarcelo** · 07-09-2004, 10:13 AM

I prefer standing dumbell curls. I only do three sets and my bi's respond really well. Streight bar is good, but it can stress your wrist. The E-Z curl bar puts less stress on the wrist. Hammer curls can give more wideness to the arm by stressing that little muscle between the bi and the tri on the outside of the arm. Concentration curls keep you from cheating and using any othe part of your body to help lift the weight. Incline curls are kinda like concentration curls and seated curls are only when you really feel like being lazy. Seated and standing curls have the same effect on the arms, but by sitting down, you're not flexing your stomach as much or using your back or legs to get the weight into possition.

**Hypertrophy** · 07-09-2004, 10:16 AM

Originally Posted by nickrizz

Is the book worth it??

Serious Strength Training is worth it. Good reference material and awesome periodizations from Adaptation Phase-Hypertrophy Phase-Mixed Training-Maximum Strength-Transistion Periods!!! Even has diet needs for each training variation, lots of good info. As far as the other book, Periodization, don't have it, don't know. But Tudor Bompa is a big timer!!!

**nickrizz** · 07-09-2004, 10:22 AM

Originally Posted by Hypertrophy

Adaptation Phase-Hypertrophy Phase-Mixed Training-Maximum Strength-Transistion Periods!!!!!!

wow, that is crazy

**Bound for Muscle** · 07-09-2004, 10:24 AM

Originally Posted by DBarcelo

Incline curls are kinda like concentration curls and seated curls are only when you really feel like being lazy. Seated and standing curls have the same effect on the arms, but by sitting down, you're not flexing your stomach as much or using your back or legs to get the weight into possition.

another way to look at it would be that seated curls help keep you from cheating

**nickrizz** · 07-09-2004, 10:27 AM

there is also the arm blaster curl, no one uses that anymore, and i feel like a moron bringin it into the gym, im going to start a thread about it.

**Warrior** · 07-09-2004, 10:29 AM

Originally Posted by Hypertrophy

As far as the other book, Periodization, don't have it, don't know. But Tudor Bompa is a big timer!!!

Like I said, it is a heavy read but deffinitly worth it IMO. You have a pretty advanced understanding on training and would enjoy it. He expands more on the aspect of being a successful coach and optimizing supercompensation...