Team Prosupps athlete Jason Poston is a global fitness trainer who has helped his clients accomplish their goals.
We recently met up with him to get his insight on a few different training and nutrition topics.
In this video, Jason covers 4 unique bicep curls you can do while utilizing a bench.
Each of these bicep variations will target a different head and range of motion of the biceps.
Sprinkle these into your own workout programs to achieve better bicep growth.
1. Incline Curl
The first variation Jason shows us is the traditional incline curl. He has been doing this exercise, and recommending it to his clients, for years.
The important thing to remember when performing the incline curl is to focus on optimizing the stretch of the movement. Don’t cut the rep short by not going all the way down.
Also, make sure to keep your head on the back of the bench. When you look forward, you take your spine out of an optimal alignment.
When you get to the top of the movement, focus on squeezing the biceps.
2. Incline Bench Preacher Curl
The second bicep curl variation using a bench shown is the incline bench preacher curl.
The preacher curl is both simple and effective. The thing you must be most careful about is avoiding the use of leverage to curl the weight. Instead, dig your armpit into the top of the bench and lean slightly back to stretch out the bicep.
The stricter you make your form when performing incline bench preacher curls, the more you’ll get out of the exercise over time.
3. Spider Curl
Another option using a bench to curl is the spider curl. When performing spider curls, you use the bench to support your chest and leave your arm hanging to curl the weight.
Without the support, you’re forced to use your biceps to move the weight throughout the range of motion.
Make sure to go all the way down to a dead hang during each repetition and avoid curling too far up to the point where you engage your front deltoid.
4. Spider Hammer Curls
The last bicep variation covered is somewhat of a combo exercise that utilizes the hammer curl hand placement and spider curl angle. Doing so allows you to perform a traditional hammer curl through a slightly different range of motion.
Most people use way too much momentum when performing traditional hammer curls. Implementing the spider hammer curl helps take away that ability to use momentum.