Editing Bicep curl (section)

==Types==
[[File:Two-arm-preacher-curl-2.gif|alt=|thumb|250x250px|Dumbbell Preacher Curl]]
There are several types of bicep curls that use varying equipment, forms, and volume. But the general idea is still to target the biceps activation. Below are some typical variations using common equipment that are prevalent among trainers.

===Dumbbells===
*'''Dumbbell incline curl''': With an adjustable [[Bench (weight training)|bench]] positioned at a 45-degree angle, one could perform incline bicep curls with [[Dumbbell|dumbbells]]. Incline bicep curls are usually performed with lighter weight compare to regular bicep curls, and by sitting on the incline bench, holding the dumbbells close to the body with elbows tucked in, then performing a full curl.<ref>{{cite web|title=Dumbbell Incline Curl|url=http://www.exrx.net/WeightExercises/Biceps/DBInclineCurl.html|publisher=exrx.net|access-date=7 February 2014}}</ref>
* '''Supine dumbbell curl:''' To lay down supinely  on a flat bench, with a dumbbell in each hand using the neutral grip (two palms facing each other). And hang down both arm until enough tension is imposed on the shoulder. Simultaneously raise the dumbbells while supinating the [[wrist]]s until biceps are fully contracted. Then drop the dumbbells to the initial position for another repetition.<ref>{{Cite web|url=https://weighttraining.guide/exercises/supine-dumbbell-curl/|title=Supine dumbbell curl instructions and video|date=2018-05-28|website=Weight Training Guide|language=en|access-date=2020-02-26}}</ref>
*'''Decline curl:''' Also known as the "Clown curl" and popularised by Mike Israetel consists of the lifter laying down on a decline bench with a pair of dumbells in their hands. The lifter would have their arms out to their sides, and curl the dumbell up 
* '''Dumbbell preacher curl:''' Sit on a preacher bench and adjust the seat height to a comfortable position. Keep the back of upper arms tightly attached to the preacher bench with a dumbbell in each hand. Flex the elbows until they are almost fully extended and curl the dumbbells towards shoulder until the biceps are fully contracted. Then return the dumbbells to the initial position for another repetition.<ref>{{Cite web|url=https://weighttraining.guide/exercises/dumbbell-preacher-curl-two-arms/|title=Dumbbell preacher curl instructions and video|date=2019-10-14|website=Weight Training Guide|language=en|access-date=2020-02-26}}</ref>
* '''Dumbbell reverse curl:''' [[Anatomical terms of motion|Pronate]] both wrists into a shoulder-width reverse grip and grip the dumbbells in a standing position. Keep elbows stationary and curl the dumbbells towards shoulder until the biceps are fully contracted. Then drop the weight back to the starting position for another repetition. The reverse curl targets more of the forearm muscles rather than the biceps themselfs<ref>{{Cite web|url=https://weighttraining.guide/exercises/dumbbell-reverse-curl/|title=Dumbbell reverse curl instructions and video|date=2017-08-14|website=Weight Training Guide|language=en|access-date=2020-02-26}}</ref>

[[File:Drag curl with barbell 2.svg|thumb|208x208px|Barbell Reverse Curl]]

===Barbells===
[[File:Standing-biceps-curl-1.gif|thumb|223x223px|Cable Curl]]
* '''Barbell preacher curl:''' Sit on a preacher bench and adjust the seat height to an optimal position. Keep the back of upper arms tightly attached to the preacher bench with a [[barbell]] hold by both hands. Flex the elbows until they are almost fully extended and curl the barbell towards shoulder until the biceps are fully contracted. Then return the barbell to the initial position for another repetition.<ref>{{Cite web|url=https://weighttraining.guide/exercises/barbell-preacher-curl/|title=Barbell preacher curl|website=Weight Training Guide|date=July 20, 2018 |language=en|access-date=2020-02-26}}</ref>
* '''Barbell reverse curl:''' Hold the barbell in a standing position with a shoulder-width reverse grip. Tuck the [[Elbow|elbows]] to the side of the [[torso]] and keep the [[scapula]] pressed, so the shoulders remain stable. Drive the barbell towards the shoulder until the biceps are fully contracted. Then return the barbell to starting position for another repetition. Like its dumbell variation, it targets more of the forearms rather than the biceps. <ref>{{Cite web|url=https://weighttraining.guide/exercises/barbell-reverse-curl/|title=Barbell reverse curl exercise instructions and video|date=2016-10-04|website=Weight Training Guide|language=en|access-date=2020-02-27}}</ref>
* '''Prone incline barbell curl:''' This variation is also known as the "spider curl"<ref>{{Cite web|url=https://www.exercise.com/exercises/spider-curl|title=Spider Curl|website=www.exercise.com|language=en|access-date=2020-02-27}}</ref> Trainers first need to lay down on an incline bench face towards the floor. Then holds a barbell with a shoulder-width supinated grip. Drive the barbell up while keeping the upper arms fixed to maintain the elbow position. Squeeze biceps to maximize contraction, then drop the barbell to the starting position for another repetition.<ref>{{Cite web|url=https://weighttraining.guide/exercises/prone-incline-barbell-curl/|title=Prone incline barbell curl instructions and video|date=2017-02-25|website=Weight Training Guide|language=en|access-date=2020-02-27}}</ref>
* '''Drag curl:''' Hold the barbell with shoulder-width underhand grip in a standing position. In this variation, the elbow doesn't need to be fixed. Instead, elbow [[Anatomical terms of motion|flexion]] is the fundamental idea. Drive the barbell vertically up towards shoulder while elbows travel back as elbow flex. Then drive elbows forward when the forearms are beyond the chest. Raise the forearms until they are [[perpendicular]] to the torso, then drop the barbell back to the starting position for another repetition.<ref>{{Cite web|url=https://www.exrx.net/WeightExercises/Biceps/BBDragCurl|title=ExRx.net : Barbell Drag Curl|website=www.exrx.net|access-date=2020-02-27}}</ref>
*'''EZ bar curl:''' This exercise is performed like a normal barbell curl however a lifter would place their arms on the indents of the bar. Some find this grip to help with wrist pain, however it does take the wrist slightly out of supination, which would engage the Brachialis muscle slightly.

=== Comparison of dumbbells vs. barbells for bicep curls ===
Dumbbells isolate muscles and allow wider range of motion.

On the other hand, barbells stabilize the body and allow for heavier loading. 

The choice between the two boils down to following key considerations:

* '''Upper arm workout goals''': isolation (dumbbells) or stability/strength (barbells).
* Workout Variety for balanced arm development.
* Experience, comfort level and personal preference.<ref>{{Cite web |last=TAYLOR |first=RYAN |date=2023-08-10 |title=Benefits of an Arm Blaster for Upper Arm Bulking (Bicep Bomb - Really?) |url=https://blog.aqfsports.com/benefits-of-arm-blaster/ |access-date=2023-08-22 |website=AQF Sports Official Blog |language=en-US}}</ref>

==== Advantages of dumbbells ====
* Prioritize isolation and a full range of motion.
* Address muscle imbalances between the arms.
* Target muscles from different angles.
* Focus on muscle definition and overall arm aesthetics.

==== Advantages of barbells ====
* Gain more stability and control.
* Build strength and progressively lift heavier weights.
* Start Simple and prefer working with one piece of equipment.
* Balance muscle development and symmetry.

=== Cable machine ===
* '''Overhead cable curl:''' Stand in the middle of a [[cable machine]] with two [[Pulley|pulleys]] in shoulder-height level, grasp a [[Stirrup|stirrup handle]] in each hand. Raise both upper arms parallel with shoulders, and supinate the [[Forearm|forearms]] to let the [[Hand|palms]] facing the torso. Drive the stirrups inwards until biceps are fully contracted, then return the stirrups to starting position for another repetition.<ref>{{Cite web|url=https://weighttraining.guide/exercises/overhead-cable-curl/|title=Overhead cable curl exercise instructions and video {{!}} WeightTraining.guide|date=2016-11-27|website=Weight Training Guide|language=en|access-date=2020-02-27}}</ref>
* '''Cable curl:''' Hold the bar that is attached to a pulley at the lowest level in a standing position, step a foot back from the pulley to create a comfortable angle for this exercise. Raise the bar toward the shoulder until the biceps are fully tightened, maintaining the elbows at the side of the body and the shoulders fixed. Return the bar back to the initial position for another repetition.<ref>{{Cite web|url=https://weighttraining.guide/exercises/cable-curl/|title=Cable curl exercise instructions and video|date=2017-08-29|website=Weight Training Guide|language=en|access-date=2020-02-27}}</ref>
* '''Lying high cable curl:''' Lie [[Prone position|prone]] on a bench that is under a cable machine with pulley at the highest level. Grasp a bar that is attached to the pulley with a shoulder-width grip, and fully extend to elbows. Keep the upper arms fixed and curl the bar towards the [[forehead]] until the elbow is fully flexed. Then return the bar to starting position for another repetition.<ref>{{Cite web|url=https://weighttraining.guide/exercises/lying-high-cable-curl/|title=Lying high cable curl instructions and video|date=2019-12-01|website=Weight Training Guide|language=en|access-date=2020-02-27}}</ref>
*'''Rope curl:''' A lifter attaches the rope attachment to the machine and holds it with the wrists out of supination. The lifter would then raise it  until there bicep is fully contracted (The Brachialis and Radiobrachialis muscles would do most of the work but one would feel there biceps in the exercise) then slowly lower it

=== Body weight ===
* '''Body weight curl:''' Grip under a bar, rings or suspension trainer whilst using a supinated  grip and place your feet on the floor. Now  curl your neck towards the bar, ring or suspension trainer whilst performing forearm flexion. The position of the feet can be manipulated to change the difficulty of the exercise.<ref>{{Cite web|url=https://exrx.net/WeightExercises/Brachialis/STArmCurl|title=ExRx.net : Bodyweight Curl|website=www.exrx.net|access-date=2021-04-20}}</ref>