what is bicep curls n how to do it ?

Question

what muscle do the bicep curls trains??? and how do u do it ????

Answer 1

Bicep curls train the bicep. To do them:

Starting position: Stand with your feet about hip width apart and knees slightly bent, or straight, but not locked. Take a dumbell in each hand, arms extended, with elbows straight but not locked, palms facing front. Suck in your stomach muscles to support your lower back.

Action: Curl your lower arms up to your shoulder, then lower back down, until your arms are straight, but do not lock the elbows. Try to "explode" the force on the way up, and lower back down slowly. A an up + down equal one repetition (rep). Do about 2-3 sets of 6-8 reps/set if you want to develop muscle strength, or 12-15 reps/set if you want to develop muscle endurance.

Other note: Whether you are trying to develop muscle strength or endurance, you should select the appropriate weight that will allow you to reach failure at the end of each set (the last 2 reps in each set should be very difficult.)

Safety note: Be sure to hold in your abs to brace your lower back. Do not swing the upper body with the movement. The only part that should be moving is your lower arm.Keep the movement in the plane of your arms - do not swing them out from your body or in toward your body. Keep your elbows at your side through the entire move.

You may want to consider geting a fitness trainer to show you the exercises, or get a video to see how they are done.

Answer 2

You put something in your hand (weights or a 2 liter or cans if you don't have weights), have your hand closed around the object with your palms facing up, keep your elbow straight, and lift your hand up towards your shoulder. (Your arm will make a tight V.) Move your hand down so that it is straight with your body and keep repeating the steps. Bicep curls increase the size of your biceps (The top part of your arm between your elbow and shoulder.)

Answer 3

Ummm....what? It's kind of hard for me to read your typing.