Shamita Shetty demonstrates effective curl exercises to do at home

Speaking with indianexpress.com, advance personal trainer Utsav Agrawal shared that curls are exercises that primarily target the bicep muscles in the upper arms. “They involve bending the elbow while holding a weight, such as a dumbbell or barbell,” said Agarwal.

 

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He also said that by incorporating curls into your workout routine, you can strengthen and develop the biceps, leading to improved arm strength and muscle definition. “Including curls in a well-rounded training program can contribute to balanced muscle development and enhance upper body strength and aesthetics,” explained Agarwal.

Different curls with their benefits

Below are various curls performed by Shamita in the video with their health benefits as shared by Agarwal:

1. Zottman Curls: Zottman curls are a compound exercise that targets both the biceps and forearms. The benefits of including Zottman curls in your workout routine include:

– Building overall arm strength and size.
– Developing forearm muscles, particularly the brachialis and brachioradialis.
– Enhancing grip strength and forearm stability.
– Providing variation to traditional bicep curls for added challenge and muscle stimulation.

2. Dumbbell Curls: Dumbbell curls are a classic bicep exercise that isolate and target the biceps muscles. Here are the benefits of incorporating dumbbell curls into your workout:

– Focused and concentrated work on the biceps for improved size and definition.
– Enhancing bicep strength and power.
– Allowing for a greater range of motion and control compared to other curl variations.
– Balancing muscle development between both arms by performing unilateral (one-arm) or bilateral (both arms) curls.

3. Hammer Curls: Hammer curls target the biceps brachii as well as the brachialis muscles. Here are the benefits of hammer curls:

– Building bicep size and strength.
– Reducing stress on the wrists and forearms compared to other curl variations.
– Improving forearm and grip strength.
– Providing a different grip and hand position for overall bicep development.

4. Drag Curls (D-Mooses Curls): Drag curls, also known as D-Mooses curls, focus on the long head of the biceps. The benefits of incorporating drag curls into your routine include:

– Developing a peak in the biceps for a well-rounded bicep shape.
– Minimizing cheating or swinging motions commonly observed in traditional curls.
– Strengthening the biceps while placing less strain on other muscle groups.

5. One Arm Cross Body Hammer Curls: One-arm cross body hammer curls involve a cross-body movement, providing unique benefits:

– Engaging the biceps, brachialis, and brachioradialis muscles.
– Increasing the activation of the brachialis for improved arm size and definition.
– Correcting muscle imbalances by working each arm independently.
– Enhancing forearm and grip strength.

6. One Arm Cross Body Dumbbell Curls: Similar to the one-arm cross body hammer curls, this exercise isolates the biceps while incorporating a cross-body movement. The benefits include:

– Focused work on the biceps for improved size and definition.
– Activating the biceps brachii and other supporting muscles.
– Addressing muscular imbalances between the arms.
– Promoting overall bicep strength and development.

7. Dumbbell Reverse Curls: Dumbbell reverse curls primarily target the brachioradialis, brachialis, and forearm muscles. The benefits of incorporating reverse curls include:

– Developing forearm size and strength.
– Enhancing grip strength and forearm stability.
– Providing variation to traditional curls for well-rounded arm development.

Things to keep in mind

When performing any type of curls, it’s important to keep certain things in mind. Agarwal shared them as:

– Maintain proper form and technique throughout the exercise to maximize effectiveness and prevent injuries.
– Start with an appropriate weight that allows you to complete the desired number of repetitions with proper form.
– Avoid using excessive momentum or swinging motions.
– Focus on controlled movement during both the lifting and lowering phases.
– Incorporate curls into a comprehensive workout routine that includes exercises for other muscle groups to ensure overall balanced development.

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