Bicep curl progression is all about strengthening the bicep muscles not just for show but for an individual to handle heavier loads when working out. Blasting out your biceps, believe it or not, is not that easy. It’s not just about doing barbell or dumbbell curls again and again. You need a workout plan if you want to achieve your bicep goals.
Before you create a workout plan, make sure you learn as much as you can about bicep curl progression and the common mistakes to avoid. You must also learn how to execute different bicep curl variation exercises. And finally, if you are planning to work out at home, make sure to get the right equipment.
Without further ado, here you go.
Bicep curl progression – workout plan
Warm up with dumbbell bicep curls and hex press
Standing dumbbell bicep curls and hex presses are good to get your muscles going and blood circulation flowing. Warming up is important before every workout to make sure your muscles aren’t tight and to avoid injuries. 2 to 3 sets for each workout with 10 to 15 reps per set.
Kick things off with hammer curls
Photo by Jeff Tumale on Unsplash
Hammer curls are good for the biceps but also for the forearms. Hammer curls are just like your usual dumbbell bicep curls but with your hands rotated within the body. Every lift and negative engages muscles throughout your arm. Make sure to start light and work your way up with the weight. It is never good to go straight to heavy plates. Do 3 sets with 10 to 15 reps each.
Dumbbell drag curl
For this workout, you need an incline bench. Lie face down with your chest area well-rested on the upper part of the bench. After that, do the usual bicep curl. Because of your position and the angle of your arms, your bicep muscles feel more tension making it harder to lift. The sets for this exercise will depend on the weight of your dumbbells or barbells. With lighter weights, you can do 3 to 4 sets with 15 reps each. With heavier weights, 2 to 3 sets with 10 reps would give you a good workout.
High cable curl
This exercise makes use of a cable machine or resistance bands. Compared to barbells and dumbbells, the cable exerts more tension all throughout each rep which doesn’t give your body much rest. Cable curls tend to be heavier compared to dumbbells because of the angle of a cable machine or device. This allows people to improve their control when lifting and their strength.
Reminders for bicep curl progression
These bicep exercises are sure to help you bulk up. However, there are important things you need to know about.
Don’t rush
When lifting, it is never a good idea to rush yourself. Take your time when lifting and bringing it back down. Rushing might be the result of a wrong form or you might be arching your back. Take your time and feel the burn with every rep.
Use the right muscles
Make sure that you are getting force or using the right muscles, which are mostly your biceps. When you are doing a standard standing bicep curl, never arch your back or bend your elbows. Arching your back can also result in your muscle tightening. Use your biceps and your forearms. Target the right muscles. Failure to do so might result in injury.
Ask professional help
If you are confident that you can create and stick to a workout plan for bicep curl progression on your own, go for it. But if not, then it would be best to ask for professional help. Join a gym or maybe hire a professional trainer if you have the money.
