Ahh, the biceps. Have there been a extra written, spoken, and skilled muscle staff than the biceps? The biceps curl is a right-of-passage workout for all gymnasium newbies. You wander over to the dumbbell rack, grasp a couple, and bust out rep after rep until your biceps bust aside you blouse sleeves.

There are numerous bicep curl permutations available in the market the use of quite a lot of gear, angles, and frame positions, however bucks to donuts, lots of you haven’t noticed this one. Energy trainer Lee Boyce, a 16-year qualified energy and conditioning specialist and world-class creator, has one thing particular for you, the banded curls.

Boyce is a former university-level sprinter and lengthy jumper who has labored with quite a lot of purchasers, from actors to skilled athletes. However now he prefers to spend maximum of his time coaching common inhabitants purchasers.

With Boyce’s banded curls variation, you’ll upload a mini-band to a dumbbell biceps curl to stretch your biceps to new lengths.

Lee Boyce’s Banded Curls

“Bicep curls are really helpful as a result of they lend a hand build up the energy of the higher arm, decrease arm, and grip. Those may have a precious translation to daily duties; no longer most effective are curls for extra aesthetically pleasant fingers,” explains Boyce.

Biceps curls are for a lot more than vainness. For the reason that biceps muscle has two heads, one originating at the shoulder blade and the opposite simply above the shoulder joint, they help the rotator cuff with shoulder steadiness. As they connect to the shoulder, the biceps lend a hand with shoulder flexion to improve the anterior delts.

However wait, there’s extra. The scapula stabilizing muscle groups (higher again and lats) are engaged isometrically to forestall the shoulders from rolling ahead when acting curls. The model right here will soup that up much more.

Finally, having a more potent grip and biceps will help you with all of your chin.-ups, pull-ups, and row permutations. Since you are most effective as robust as your weakest hyperlink, and also you don’t need that to be your biceps, right kind?

Banded Curl Advantages

“The banded curl forces the higher arm’s exterior rotators (Rotator Cuff & Teres Minor) to paintings concurrently with the biceps because of the outward rigidity at the band across the wrists. The addition of the band will double down on posture and stay the carry extra truthful to a lifter’s talent when the stern shape is put into observe. The rear and mid deltoids gets moreover taxed in conjunction with the biceps.” says Boyce.

You’re operating extra muscle than simply the biceps. The place do you signal?

Banded Curl Shape Guidelines

Word: Even if Lee is acting together with his again to the replicate, it’s best to stand the replicate to recognize your handiwork.

• Stand tall, position a mild mini-band round your wrists, and cling a couple of lighter-than-normal dumbbells, 5 to 10 kilos lower than standard.
• Just right upright posture (shoulders down, chest up) is essential to stay the stress within the mini-band and carry out those curls whilst repeatedly stretching the band.
• A excellent landmark to stay the consistent rigidity is to stay the dumbbells wider than the hips and thighs all over all portions of the rep. That can point out that the band is being stretched and keeping up rigidity.
• Stay that rigidity throughout the backside or top-end levels.

Programming Recommendation

Boyce suggests doing 3 to 4 units of 10-15 reps, preferably as a later motion for your exercise.