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5
Standing bicep curls
Preparation
Fix the slide in the lower area of the column. Attach the grip tape and insert the handle bar into both grip loops.
Starting position
Stand relatively far back with your legs hip-width apart and your upper body upright and stable. Place the shoulder blades down behind and stretch the chest forward and up. Grip the bar with a shoulder-width underhand grip and build up full body tension.
Execution
Use the strength of your upper arms to move the handlebar evenly upwards to the maximum. Then move the bar slowly and evenly back to the starting position.
Hint
Always keep your elbows close to your body. Keep your upper body, shoulders and upper arms 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
Grasp the handlebar 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 the EISENHORN
The EISENHORN offers effective bicep curl exercises for the home gym. With different variations such as bicep curls with your own weight, cable pull or grip bar, it enables versatile arm training. Here are some examples of bicep training on the 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 preference and level in 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 up or sitting down. Grip the bar with almost straight but tense arms, avoiding overstretching the elbows. The weight is pulled slowly and in a controlled manner towards the chest while the upper body remains stable. The elbows remain close to the body and the shoulders are pulled back and down. Exhale when lifting and inhale when lowering the weight. When performing bicep curls, the arms must never be fully extended in order to protect the joints. A correct biceps 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 enough 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, additional muscles are 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. On the EISENHORN, these can be carried out using the handle bar, the grip tape or the cable pull. All possible variations of biceps curls on the EISENHORN can be found in our exercise database.
Bicep curls are an effective and popular exercise for building muscle in the biceps and arms. The biceps can be trained specifically and with varying intensity using different variations and changing weights. 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. Strong and muscular arms can be achieved with the right biceps curl technique and a varied training plan.
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.