Lateral bicep curls are a fantastic exercise to include in your bicep workout plan! They add a variation to your arm training that will train the bicep’s long and short head, enabling more muscle growth and strength.
Lateral curls place stress on the entire biceps, brachial, forearms, and shoulders, so it is an excellent overall muscle-building exercise.
This article will go through the lateral curl, why you should do it, and how to add it to your current workout plan!
So get ready to be arm-ed (!), and let’s get those biceps growing!
The lateral bicep curl resembles the dumbbell curl, except you need to curl the weight out to the side of the body instead of the front. This bicep curl targets the muscle’s long and short head, making it an excellent addition to any arm workout.
Let’s now look at how to perform the lateral bicep curl.
Select a pair of dumbbells that will allow you to perform ten strict reps of curls.
Stand with your feet shoulder-width apart and pick the dumbbells up, ensuring that you keep your shoulders back and down and pin your elbows to the side.
Curl the dumbbells out to the side together, ensuring that you try and keep your elbows as close to your body as possible
At the top of the movement, when the dumbbells are near your shoulders, flex the biceps for 3 seconds and lower back to the starting position.
You have completed one rep, and you have nine more to go.
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The lateral bicep curl targets the biceps brachii, deltoids, brachialis, brachioradialis and forearm flexors.
The lateral bicep curl is very similar to the dumbbell bicep curl, except that it requires you to curl the weight to the sides.
Here are 5 of the top benefits of this bicep movement:
It adds variation to the arm workout and attacks the muscle fibers from a different angle.
You can train each arm separately or together, thus allowing you to focus on each arm and rep.
Works the bicep peak, therefore, improving the appearance of the bicep when flexed
Easier to perform drop sets as you can drop the dumbbells and pick up lighter ones
An excellent exercise for a starting movement or a finisher at the end of your workout
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There are a few challenges that can arise when performing eccentric bicep curls:
Range of motion: The lateral curl puts the arm and shoulder joint in an elevated position, so ensuring you select the proper weight will enable you to execute a full range of motion.
Risk of injury: Do not select a weight that is too heavy else, and you may increase the risk of injury in the upper arm and shoulder. This exercise’s key is keeping the rep range in the 10+
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There are many variations for the lateral curl, and we have listed 4 of the most common ones below:
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Resistance Band Lateral Bicep Curl is a unique exercise that targets the bicep muscles differently than traditional curls. By utilizing a resistance band, it offers an alternative to weights, making it accessible and easy to do anywhere.
For beginners, it’s suggested to start with 2-3 sets of 8-12 repetitions. As you get stronger, you can increase the number of sets or use a band with more resistance.
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One Arm Lateral Bicep Curl is an effective exercise to isolate and target the biceps. Using a single dumbbell allows you to focus on one arm at a time, which can help correct muscle imbalances and promote concentrated muscle growth.
Beginners should start with 2-3 sets of 10-12 repetitions per arm. As you build strength, you can increase the number of sets or the weight of the dumbbell.
You can add any of the previously mentioned exercises to your bicep routine. Still, we recommend that you consider the following:
Only perform four sets of 12 reps when doing lateral curls.
If you experience any form of pain in the arm, then stop.
Start with light weights and progress as you hit the desired rep range
Always execute proper form for all biceps curlsc
Warm up and warm down properly by including stretches for your upper arms
Switch up the exercise variations week to week to keep the muscle fibers guessing
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One of the best ways to increase biceps width is by incorporating different types of curls into your workout, such as the lateral bicep curl and the eccentric bicep curl.
here are a variety of short head bicep exercises that effectively target this muscle, including the lateral bicep curl and hammer curl.
here are numerous bicep exercises with dumbbells that you can perform at home. A great example is the lateral bicep curl.
Both bicep machine workouts and free weights have their advantages. Machines can be beneficial for beginners or those looking to isolate their biceps.
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Certainly! The main difference in the hammer curl vs bicep curl is the way the dumbbell is held. Hammer curls engage both the biceps and the brachialis, an assisting muscle.
Absolutely! Doing bicep and tricep exercises on the same day allows for an efficient, balanced upper-body workout.
A proper bicep warm-up is crucial to prime your muscles for the workout ahead and to avoid injury. This can include light cardio, stretching, and performing your exercises with light weights to start.
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You can work your biceps effectively using your own bodyweight. Some of the best bodyweight bicep exercises include pull-ups and chin-ups.
Yes, there are many bicep workouts for beginners that are effective and easy to follow. Start with basic exercises like the lateral bicep curl and gradually add more complex moves as your strength increases.
Definitely! A 5 minute dumbbell bicep workout can be surprisingly effective.
With this movement, you are now armed with all the information you need to start packing on muscle mass to your biceps!
As always, respect the weight, execute a good range of motion and aim to progress with weight or reps every workout!
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