Ahh, the biceps. Have there been a extra written, spoken, and skilled muscle group than the biceps? The biceps curl is a right-of-passage train for all health club rookies. You wander over to the dumbbell rack, seize a pair, and bust out rep after rep until your biceps bust aside you shirt sleeves.
There are numerous bicep curl variations on the market utilizing varied instruments, angles, and physique positions, however {dollars} to donuts, lots of you haven’t seen this one. Power coach Lee Boyce, a 16-year licensed power and conditioning specialist and world-class writer, has one thing particular for you, the banded curls.
Boyce is a former university-level sprinter and lengthy jumper who has labored with varied purchasers, from actors to skilled athletes. However now he prefers to spend most of his time coaching common inhabitants purchasers.
With Boyce’s banded curls variation, you’ll add a mini-band to a dumbbell biceps curl to stretch your biceps to new lengths.
Lee Boyce’s Banded Curls
“Bicep curls are helpful as a result of they assist enhance the power of the higher arm, decrease arm, and grip. These may have a useful translation to day-to-day duties; not solely are curls for extra aesthetically pleasing arms,” explains Boyce.
Biceps curls are for way more than vainness. As a result of the biceps muscle has two heads, one originating on the shoulder blade and the opposite simply above the shoulder joint, they help the rotator cuff with shoulder stability. As they connect to the shoulder, the biceps assist with shoulder flexion to strengthen the anterior delts.
However wait, there may be extra. The scapula stabilizing muscle mass (higher again and lats) are engaged isometrically to stop the shoulders from rolling ahead when performing curls. The model right here will soup that up much more.
Lastly, having a stronger grip and biceps will help you with all of your chin.-ups, pull-ups, and row variations. Since you are solely as sturdy as your weakest hyperlink, and also you don’t need that to be your biceps, right?
Banded Curl Advantages
“The banded curl forces the higher arm’s exterior rotators (Rotator Cuff & Teres Minor) to work concurrently with the biceps because of the outward pressure on the band across the wrists. The addition of the band will double down on posture and maintain the elevate extra trustworthy to a lifter’s skill when the strict type is put into follow. The rear and mid deltoids will get moreover taxed together with the biceps.” says Boyce.
You might be working extra muscle than simply the biceps. The place do you signal?
Banded Curl Type Ideas
Observe: Though Lee is performing together with his again to the mirror, it’s best to face the mirror to admire your handiwork.
- Stand tall, place a light-weight mini-band round your wrists, and maintain a pair of lighter-than-normal dumbbells, 5 to 10 kilos lower than typical.
- Good upright posture (shoulders down, chest up) is significant to maintain the strain within the mini-band and carry out these curls whereas consistently stretching the band.
- A great landmark to maintain the fixed pressure is to maintain the dumbbells wider than the hips and thighs throughout all elements of the rep. That may point out that the band is being stretched and sustaining pressure.
- Preserve that pressure by the underside or top-end ranges.
Programming Suggestion
Boyce suggests doing three to 4 units of 10-15 reps, ideally as a later motion in your exercise.
