Editing Bicep curl (section)

==Overview==
The bicep curl mainly targets the [[biceps brachii]], [[brachialis]] and [[brachioradialis]] muscles. The biceps is stronger at elbow flexion when the forearm is [[supinated]] (palms turned upward) and weaker when the forearm is [[pronated]].<ref>{{Cite web|url=https://www.exrx.net/Muscles/BicepsBrachii|title=ExRx.net : Biceps Brachii|website=www.exrx.net|access-date=2020-02-26}}</ref> The brachioradialis is at its most effective when the palms are facing inward, and the brachialis is unaffected by forearm rotation. Therefore, the degree of forearm rotation affects the degree of muscle recruitment between the three muscles.

=== Form ===
[[File:Close grip ez bar curl with barbell 2.svg|alt=|thumb|257x257px|Close grip EZ barbell curl]]
Typically, a bicep curl begins with the arm fully extended with a [[supinated]] (palms facing up) grip on a weight. A full [[Repetition (bodybuilding)|repetition]] consists of bending or "curling" the elbow until it is fully flexed, then slowly lowering the weight to the starting position. The torso should remain upright instead of swinging back and forth, as doing so transfers the load away from the biceps and onto other muscles, reducing the effectiveness of the exercise. The elbows are also usually kept stationary at the side of the torso, as allowing the elbows to move in front of the weight's center of gravity removes tension on the biceps before full contraction is achieved.<ref>{{Cite web|url=https://www.exrx.net/Questions/ArmCurl|title=ExRx.net : Arm Curl|website=www.exrx.net|access-date=2020-02-23}}</ref>

To maximize the activation of biceps, conducting this exercise using the full range of motion is generally recommended.<ref>{{Cite web|url=https://www.coachmag.co.uk/exercises/arm-exercises/151/barbell-curl|title=How To Get The Barbell Curl Right|website=Coach|date=June 22, 2017 |language=en|access-date=2020-02-24}}</ref> But for advanced trainers, they can apply a different variation of range in order to acquire some particular emphasis muscle activation. Some may argue that the tension on muscle is most significant during the mid-range, practice bicep curl with a half [[range of motion]] to let muscle generate the most force.<ref>{{Cite web|url=http://www.schwarzenegger.com/fitness/post/5-tips-for-bigger-biceps|title=5 Tips for Bigger Biceps|website=Schwarzenegger.com|access-date=2020-02-24}}</ref> 

The research found that the preacher curl targets the long head of the biceps significantly only when the arm was almost fully extended, and the range of motion was short. On the other hand, the incline dumbbell curl and the regular bicep curl activated the biceps throughout the entire range of motion. They may be more effective in maximizing the biceps activation.<ref>{{cite journal|last1=Oliveira|first1=LF|last2=Matta|first2=TT|last3=Alves|first3=DS|last4=Garcia|first4=MA|last5=Vieira|first5=TM|title=Effect of the shoulder position on the biceps brachii emg in different dumbbell curls.|journal=Journal of Sports Science & Medicine|date=2009|volume=8|issue=1|pages=24–9|pmid=24150552|pmc=3737788}}<!--|access-date=4 July 2015--></ref>