As such, they’re much more practical to perform at home or in a busy commercial gym when a lot of the equipment is taken. The sole reason why seated concentration curls. bicepsworkouts bicepsexercise armday biceps. Arguably the most efficient exercise in yielding maximum bicep growth, a recent study by the American Council on Exercise found that the seated concentration curl yielded 97 bicep activity in contrast to EZ-bar curls (wide grip 75 narrow grip, 71), incline curls (70), and preacher curls (69). The dumbbell bicep drag curl is more convenient because you don’t need a weight bench. Discover videos related to alternate bicep curl vs drag curls on TikTok. With dumbbells, on the other hand, you typically have to make 5lb weight jumps at a minimum, which is easier said than done for a relatively small and weak muscle group like the biceps. Specifically, you want to use barbells as opposed to dumbbells if your goal is to gain strength because you can increase barbell resistance in much more manageable increments. Lat pulldowns, Deadlift, Push-up, Shoulder press, Pull up, Bicep curls, Seated cable rows, Dumbbell drag curls, Straight-arm pulldowns, Russian twists. Its performed by curling one weight up while keeping the other at. Hammer curls are effectively an exercise where you lift a weight straight up and then lower it straight down. Another variation is the alternating dumbbell curl, also known as the single arm bicep curl. However, they provide more consistent resistance than spider curls and have a less intense peak contraction.Īll that said, your equipment choice is by far the most significant determinant of your strength gaining potential. The main difference between hammer curls and zottman curls is that zottman curls include a rotational movement during the lift. This is because the latter exercise trains your biceps in their weakest position, which is to say when they’re maximally contracted.ĭrag curls also get progressively harder as you drag the weight up your body. As mentioned, drag curls let you lift heavier weights than spider curls.
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