At KEFL we understand the importance of choosing the right exercises to maximise your gains. When it comes to bicep training, standing curls and incline curls are two popular choices. Both exercises target the biceps but in slightly different ways. Let’s dive into the benefits of each and help you decide which is better for your home workout routine.
Standing Curls
Benefits:
- Core Activation: Standing curls require you to engage your core to maintain stability, providing a slight bonus workout for your abs and lower back.
- Convenience: They can be performed anywhere, requiring minimal setup and equipment. All you need is a pair of dumbbells or a barbell.
- Versatility: You can easily modify the exercise by changing your grip (supinated, hammer, or reverse) to target different parts of the biceps and forearms.
How to Perform:
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing forward.
- Keep your elbows close to your torso and curl the weights while contracting your biceps.
- Raise the dumbbells to shoulder height, then slowly lower them back to the starting position.
- Repeat for the desired number of reps.
Best For:
- Beginners who are just starting with bicep training.
- Anyone looking to incorporate a simple yet effective exercise into their routine.
- Those who want a quick and easy way to work their biceps without needing a bench.
Incline Curls
Benefits:
- Greater Range of Motion: Performing curls on an incline bench allows for a greater stretch and contraction of the biceps, leading to more muscle growth.
- Isolation: This position reduces the involvement of other muscles, isolating the biceps more effectively for a more intense workout.
- Reduced Cheating: The incline position minimises the ability to use momentum, ensuring that your biceps do the bulk of the work.
How to Perform:
- Set an adjustable bench to a 45-degree incline.
- Sit back on the bench with a dumbbell in each hand, allowing your arms to hang down fully extended.
- Keep your elbows close to your torso and curl the weights while contracting your biceps.
- Raise the dumbbells to shoulder height, then slowly lower them back to the starting position.
- Repeat for the desired number of reps.
Best For:
- Intermediate to advanced lifters looking to enhance their bicep development.
- Those wanting to focus on bicep isolation with minimal involvement from other muscles.
- Anyone who struggles with form and wants to reduce the chance of cheating during curls.
Which Should You Choose?
The choice between standing curls and incline curls depends on your fitness level and workout goals. If you’re a beginner or looking for a versatile, easy-to-implement exercise, standing curls are a great option. They provide a solid foundation and allow for a variety of modifications.
On the other hand, if you’re aiming to maximise bicep growth and prefer an exercise that isolates the muscle more effectively, incline curls are your best bet. The increased range of motion and reduced cheating potential make them ideal for more experienced lifters.
Incorporating Both into Your Routine
For a balanced approach, consider incorporating both standing and incline curls into your home workout routine. Start with standing curls to warm up and engage your core, then move to incline curls for focused bicep isolation. This combination can help you achieve comprehensive bicep development and keep your workouts varied and exciting.
At KEFL, we offer a wide range of gym equipment to support your home workouts, including adjustable benches and a variety of dumbbells to suit your needs. Visit our online shop to find everything you need to enhance your bicep training and achieve your fitness goals from the comfort of your home.
