Sports-And-Fitness

Bicep curl with the expander

introduction

The training of the upper arm muscles is preferably used by men for targeted muscle building in bodybuilding. In addition to the washboard abs, a strong arm is not only an indicator of physical fitness for the stronger sex. Due to the flexion in the elbow joint, the biceps curl belongs to the classic variant of the biceps (Biceps brachii muscle) to train. Due to the numerous variations in the execution of movements, the most varied of adjustments to the muscles can be achieved.

In commercial sports providers and those exercising at home, the biceps curl is usually used by alternating dumbbell training or the barbell curl.

The use of an expander is an efficient alternative to weight training. Due to the continuously increasing tensile load and the associated steady increase in resistance, the expander training enables an optimal training stimulus. Due to the large number of stretching strengths of the individual expanders, the range of application of the bands varies from regenerative strength training after injuries to targeted muscle building in bodybuilding.

Here you can find more information about arm muscle training.

Muscles that are used in the biceps curl

Biceps (M.. biceps brachii)
Upper arm radial muscle (M.. brachioradialis)
Arm flexor (M.. brachialis)

Figure musculature

Deltoid
biceps
Triceps
Pectoralis major
straight abdominal muscle

to overview Musculature

Motion description

The athlete stands in a step position with a slight forward lean forward. The Thera-band is fixed on the front foot (the athlete stands on the expander). The elbows are close to the body. By bending the elbow joint, the wrists are guided towards the shoulder, the elbows move as little as possible. To ensure continuous tension in the muscles, the forearm should be in the yielding (eccentric) Phase cannot be reduced any further until a right angle is formed in the elbow joint. The number of repetitions varies depending on the strength of the expander and the training goal.

application areas

Health sport

in the Health sport the load is kept low and the number of repetitions is between 15 and 20. The resistance is relatively low, but since the goal here is not only strength endurance but also muscle building, the resistance should be chosen so that no further repetitions are possible after the last repetition. The goal is to maintain or regain health.

fitness

In the field of fitness the repetition number is between 12 and 15 repetitions with a high training volume (many exercises in the training plan). The aim is to maintain physical health and general fitness. Due to the short pause length, the fitness athlete can do many exercises with relatively little expenditure of time. The length of the break is in the fitness range of one minute. In addition to strength training exercises, endurance performance is also integrated into the training plan in the area of fitness.

Bodybuilding

At the Bodybuilding sport the focus is on building muscle. The resistance is chosen high enough that the intensity (number of repetitions) is between 5 and 8 repetitions per set. Due to the increased stress in this training, the length of the break must be sufficient. Breaks between 2 and 3 minutes should be included in this training program.

Variations of the biceps curl with the expander

Similar to biceps curl with weights, the expander training can be varied. In the classic biceps curl, the palms of the hands are constantly pointing upwards during the contraction. In order to increase the load during the movement, the palms of the hands can point towards each other in the starting position and rotated outwards during the overcoming (concentric) phase. Furthermore, the palms of the hands can point towards each other during the entire contraction.

The biceps curl with the expander can be trained alternately, or both arms simultaneously. However, with both forms, the torso forward lean must be maintained throughout the movement.