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5
Standing bicep curls
Preparation
Fix the carriage in the lower section of the column. Attach the handle strap and insert the Handle bar into both handle loops.
Starting position
Stand relatively far back with your legs hip-width apart and your upper body upright and stable. Place your shoulder blades down behind you and stretch your chest forward and up. Grip the Handle bar with a shoulder-width underhand grip and build up full body tension.
Execution
Move the Handle bar evenly upwards to the maximum with the strength of your upper arms. Then move the bar slowly and evenly back to the starting position.
Hint
Always keep your elbows close to your body. The upper body, shoulders and upper arms remain still. The movement only takes place in the elbows. If this exercise is too demanding at strength level 1, it is advisable to train the two lat pulldown variations first.
Variants
Grip the Handle bar with an overhand grip. This also trains the upper arm muscles.
Warning
Primary muscle
Biceps
Secondary muscle
Effective weight exercise for strong biceps
Bicep curls are an effective strength exercise that trains the biceps brachii muscle, a large muscle of the upper arm. The biceps consists of two heads and is responsible for the flexion and rotation of the arm. Regular training of this muscle group leads to a visibly larger arm circumference and strengthens the arms for everyday activities such as lifting objects or carrying shopping bags. Well-trained biceps also increase general physical performance and support functionality in various movements.
Bicep curls on EISENHORN
The EISENHORN offers effective bicep curl exercises for the home gym. With different variations such as biceps curls with your own weight, Cable Pulley or Handle bar, it enables versatile arm training. Here are some examples of bicep training on EISENHORN:
Tips for performing bicep curls
To get the most out of bicep training, the following should be observed when performing the exercise:
To perform bicep curls effectively, the correct weight setting is crucial. Higher weights with fewer repetitions are suitable for muscle building, while lighter weights with more repetitions are suitable for endurance training. With the EISENHORN, the weight can be adjusted to your preferences and level in a matter of seconds and different bicep curl variations can be trained.
Bicep curls are one of the most effective exercises for the biceps. A stable, shoulder-width foot position is required for correct execution. The various bicep curl exercises can be performed either standing or sitting. The Handle bar is gripped with the arms almost straight but tense, avoiding overstretching the elbows. The weight is pulled slowly and in a controlled manner towards the chest, keeping the upper body stable. The elbows remain close to the body and the shoulders are pulled back and down. Exhale as you lift the weight and inhale as you lower it. When performing bicep curls, the arms must never be fully extended in order to protect the joints. A correct bicep curl technique ensures effective arm training, promotes muscle growth and reduces the risk of injury.
To make the biceps curl training varied and to increase the muscle stimulus, it is advisable to try out different biceps curl variations and to vary the number of repetitions and sets.
Further information
The biceps are also used in many other strength exercises such as pull-ups or bench presses. It is therefore advisable to train the biceps in isolation a maximum of 1-2 times a week to avoid overtraining and injuries. Short breaks between sets are also important to give the muscles sufficient time to regenerate.
Bicep curls mainly train the bicep muscles, in particular the biceps brachii muscle, which is located on the front of the upper arm. To support the movement and ensure the stability of the upper body, other muscles are also activated as auxiliary muscles. These include the brachialis muscle, the brachioradialis muscle and the pronator teres muscle.
By varying the grip width and hand position, the activity of the individual muscles can be changed when performing bicep curls.
There are different types of bicep curls that can be incorporated into your training plan. At EISENHORN these can be performed with the Handle bar, the grip band or the Cable Pulley. All possible variations of bicep curls on EISENHORN can be found in our exercise database.
Bicep curls are an effective and popular exercise for building muscle in the biceps and arms. Different variations and alternating weights can be used to train the biceps in a targeted manner and with varying intensity. Performing the exercise slowly and in a controlled manner with the correct technique is more important for the training effect than lifting the heaviest possible weights. With the right biceps curl technique and a varied training plan, strong and muscular arms can be achieved.
The essential
advantage
EISENHORN is the compact strength station for your home gym that gives beginners, pros and everyone in between hundreds of workout options with weights from 4-112 kg.
Perfect training on the EISENHORN
With EISENHORN you train like on a classic machine with weight plates. In particular, you can perform all the classic basic exercises with EISENHORN, just like with a barbell. Basic exercises ("BIG 5") are the basis of any efficient strength training due to the complex movement sequences.
Buy EISENHORN
You can order your EISENHORN conveniently in our online shop and have it delivered directly to your home. We deliver internationally directly from our factory in Switzerland.