“Curls are workouts designed to focus primarily on the bicep muscles located in the upper arms. These exercises involve bending the elbow while holding a weight, which can be a dumbbell or a barbell,” explained Utsav Agrawal, an advanced personal trainer.
If you’re not a gym fan but still want to stay fit, Shamita Shetty can be your inspiration. Despite working out at home, Shamita takes her fitness goals seriously. The 44-year-old recently posted on Instagram, demonstrating a variety of curl exercises that you can do with just two dumbbells. “Curls for those Guns. Various Forms of Curls to Train Biceps and Forearm Ensure We Hit Them From Every Possible Angle. Benefits- Tone, Shape, Strength! No Gym, No Problem Can be done at home with a pair of Dumbbells,” she wrote.
In the video, Shamita showcases different types of curl exercises.
Utsav Agrawal, an advanced personal trainer, explained that curls primarily target the bicep muscles in the upper arms. “They involve bending the elbow while holding a weight, such as a dumbbell or a barbell,” said Agarwal
Additionally, he noted that by including curls in your workout regimen, you can strengthen and sculpt your biceps, resulting in improved arm strength and muscle definition. “Incorporating curls into a well-rounded training program can contribute to balanced muscle development and enhance upper body strength and aesthetics,” Agarwal explained.
Different curls with their advantages
Here are various curls demonstrated by Shamita in the video, along with their health benefits as explained by Agarwal:
1. Zottman Curls: Zottman curls are a compound exercise that targets both the biceps and forearms. The benefits of including Zottman curls in your workout routine include:
– Building overall arm strength and size.
– Developing forearm muscles, particularly the brachialis and brachioradialis.
– Enhancing grip strength and forearm stability.
– Providing variation to traditional bicep curls for added challenge and muscle stimulation.
2. Dumbbell Curls: Dumbbell curls are a classic bicep exercise that isolates and targets the biceps muscles. Here are the benefits of incorporating dumbbell curls into your workout:
– Focused and concentrated work on the biceps for improved size and definition.
– Enhancing bicep strength and power.
– Allowing for a greater range of motion and control compared to other curl variations.
– Balancing muscle development between both arms by performing unilateral (one-arm) or bilateral (both arms) curls.
3. Hammer Curls: Hammer curls target the biceps brachii as well as the brachialis muscles. Here are the benefits of hammer curls:
– Building bicep size and strength.
– Reducing stress on the wrists and forearms compared to other curl variations.
– Improving forearm and grip strength.
– Providing a different grip and hand position for overall bicep development.
4. Drag Curls (D-Mooses Curls): Drag curls, also known as D-Mooses curls, focus on the long head of the biceps. The benefits of incorporating drag curls into your routine include:
– Developing a peak in the biceps for a well-rounded bicep shape.
– Minimizing cheating or swinging motions commonly observed in traditional curls.
– Strengthening the biceps while placing less strain on other muscle groups.
5. One Arm Cross Body Hammer Curls: One-arm cross body hammer curls involve a cross-body movement, providing unique benefits:
– Engaging the biceps, brachialis, and brachioradialis muscles.
– Increasing the activation of the brachialis for improved arm size and definition.
– Correcting muscle imbalances by working each arm independently.
– Enhancing forearm and grip strength.
6. One Arm Cross Body Dumbbell Curls: Similar to the one-arm cross body hammer curls, this exercise isolates the biceps while incorporating a cross-body movement. The benefits include:
– Focused work on the biceps for improved size and definition.
– Activating the biceps brachii and other supporting muscles.
– Addressing muscular imbalances between the arms.
– Promoting overall bicep strength and development.
7. Dumbbell Reverse Curls: Dumbbell reverse curls primarily target the brachioradialis, brachialis, and forearm muscles. The benefits of incorporating reverse curls include:
– Developing forearm size and strength.
– Enhancing grip strength and forearm stability.
– Providing variation to traditional curls for well-rounded arm development.
Important considerations
When performing any type of curls, it’s important to keep certain factors in mind. Agarwal shared these key points:
– Maintain proper form and technique throughout the exercise to maximize effectiveness and prevent injuries.
– Start with an appropriate weight that allows you to complete the desired number of repetitions with proper form.
– Avoid using excessive momentum or swinging motions.
– Focus on controlled movement during both the lifting and lowering phases.
– Incorporate curls into a comprehensive workout routine that includes exercises for other muscle groups to ensure overall balanced development.
