Biceps curl exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Biceps curl )

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Name of exercise  AROM elbow flx/ext
Other names of exercise Biceps curl
Description of exercise The biceps curl cable pulley exercise is a popular strength training exercise that targets the biceps muscles in the arms. It involves using a cable pulley machine with a handle attached to a weight stack. The exercise is performed by standing in front of the machine with the feet shoulder-width apart, grasping the handle with an underhand grip, and curling the handle towards the shoulders while keeping the elbows close to the body. This movement contracts the biceps muscles, building strength and definition in the arms. The cable pulley allows for a constant tension on the muscles throughout the entire range of motion, making it an effective and efficient exercise for building strong biceps.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Sit or stand.
  • Begin with arm at side, elbow straight, palm up.
  • Bend elbow upward.
  • Return to starting position.

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    Video Tutorial

     

    Body Part Elbow & Wrist
    Type of Muscles Biceps
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing, Sitting
    Difficulty Level Low
    Direction of Exercise Flextion
    Type of Action Flexion, Supination

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Increased muscle strength
  • Improved muscle endurance
  • Targeted bicep muscle activation
  • Versatile exercise for different fitness levels
  • Can be performed with various grip positions
  • Helps to prevent muscle imbalances
  • Can be used for both isolation and compound movements
  • Can be easily adjusted for resistance
  • Can be used for progressive overload
  • Can be incorporated into full body workouts

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Biceps curl cable pulley exercise should be avoided if you have any pre-existing shoulder or elbow injuries. This exercise puts a lot of strain on these joints and can worsen any existing conditions. It is also not recommended for those with lower back problems as it requires a stable core and can put pressure on the lower back. If you have any wrist or hand injuries, it is best to avoid this exercise as well as it can aggravate these areas. Additionally, if you are pregnant or have any heart conditions, it is important to consult with a doctor before attempting this exercise.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Use proper form and technique
  • Start with a light weight and gradually increase
  • Keep your core engaged
  • Do not arch your back
  • Avoid swinging or using momentum
  • Keep your elbows close to your body
  • Do not lock your elbows at the bottom of the movement
  • Use a controlled and slow movement
  • Do not let the weight pull you down too quickly
  • Use a spotter if needed

    • Helpful in Diseases

  • Osteoarthritis
  • Rheumatoid arthritis
  • Tendonitis
  • Carpal tunnel syndrome
  • Rotator cuff injuries
  • Tennis elbow
  • Golfer’s elbow
  • Frozen shoulder
  • Bursitis
  • Impingement syndrome

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    Frequently asked questions

     

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