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  1. #1
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    Default best curl exercise

    Iím trying to keep things simple and keep the number of different exercises to a minimum. Iím not doing any small isolation movements, except curls. I wasnít even doing those, except I stopped doing chin-ups and/or palms in pull downs to focus on real pull-ups. So I want to do one, ďbestĒ curl exercise. At the beginner level, Iím not worried about shape, symmetry, peaks or any of those things. I just want the single best curl exercise for strength. Which would be the best curl exercise for someone who needs one?

    For comparison, I donít do any triceps isolation exercise, but I do 4 sets of BW dips leaning forward (I canít bench due to shoulder issues) and even leaning forward, my triceps are just dead by the last set. I want a single ďbigĒ curl exercise. Which one?

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    Coming Up The Ranks plugeye's Avatar
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    Default

    DB rows

  3. #3
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    Why not do Chins and Pull Ups? You could alternate them 1 workout Chins the next workout Pull Ups or during one workout alternate the sets i.e. 1 set Chins, 2nd set Pull Ups 3 rd set Chins 4th set Pull Up? Both of these exercises work the biceps granted Chins a bit more than Pull Ups but both are good biceps exercises!

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    M&S Elite Member OneGun's Avatar
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    It's almost impossible for anyone to say what curl is "best". My advice is pick one curl you like and stick with that one for 6 months to a year. If you stop progressing and/or get sick of it, do a different one.

    Personally, I only do 2 kinds of curls right now and it's just because they're the ones I like doing... EZ bar curls, and dumbbell hammer curls. Just pick one and try to do it well with good form and with a focus on progression. There is no best/worst curl.

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    Default

    Thanks for all of the responses.

    And regarding "best" - I should have been more specific. I was looking for the basic move that is a good all around exercise. One that works the entire muscle effectively. Not an exercise that targets a specific area; a good general, i"if you can only do one curl, this is the one to do" type of exercise. Going back to the original question, I'm trying to limit the number of exercises I perform, as I'm finding myself spending 2hrs per day at the gym and my boss is gonna eventually get bent out of shape. (2hrs for "lunch" 4 days per week) So I'm aiming for a more basic, quality over quantity set of exercises: squats, dips, pullups, etc.

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    Default

    There's no such thing as a curl that targets part of the muscle. A muscle either contracts completely along the entirety of its fibers or not at all. You can't get only part of a muscle to contract.

    Any curl will recruit the biceps. Curls with the palms supinated will allow the biceps to be the primary elbow flexors, preventing the brachialis from doing more of the work.
    Donít chase the 1%, there is no magic training routine or diet thatís going to provide any measurable results over the basic principles for getting huge and strong: Train heavy, eat and sleep more.

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    Coming Up The Ranks plugeye's Avatar
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    Quote Originally Posted by 007twister View Post
    I'm finding myself spending 2hrs per day at the gym
    So I'm aiming for a more basic, quality over quantity set of exercises: squats, dips, pullups, etc.
    excellent idea
    drop the curls altogether and focus on quality movements

  8. #8
    Just joined M&S Rebecca's Avatar
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    Curls always add better results to your body muscles.It need lots of hard work and determination to perform it.

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    I'm a huge fan of chin ups for the biceps!

 

 

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