Arm Blaster Curls
Isolation exercise, Free weightsOverview
Main muscles
- Biceps: Arm flexor
(Musculus biceps brachii)
Training plans
Arm Blaster Curls is a suitable substitute for similar exercises in or as a supplement to various training plans.
Arm Blaster Curls: Basics and alternatives
Involved main muscle groups:
Arm Blaster Curls
Arm blaster curls pair a familiar curl with an arm blaster, a simple curved support. You wear it in front of your torso, and the backs of your upper arms rest against it as you curl dumbbells or a barbell. It helps keep your upper arms in place, but you’re still in charge of your posture and the weight.
You’ll recognize the elbow movement from Biceps Curls. If you’d rather rest your arms on a fixed machine pad, Preacher Curls are another supported option.
Correct execution
The blaster gives your upper arms a reference point; it doesn’t hold your whole body still for you. A good fit lets you concentrate on the curl.
Fit the arm blaster before picking up the weights, following the instructions for your model. It should rest comfortably against your upper abdomen, with the backs of your upper arms on the padded areas. A position that’s too high can crowd your armpits; too low, and it may no longer support your arms.
Check the fit with an unweighted curl. The strap should lie flat, the support should stay centered and both upper arms should rest evenly on the pads. Your forearms should move freely as you bend your elbows. If one side sits higher, adjust the strap.
Start with lighter dumbbells than you normally use for standing curls. Keep your upper arms on the pads and curl only as high as you can while they stay there. Leave enough room between the dumbbells for each hand to move comfortably.
Lower the weights slowly and straighten your elbows within their natural range; don’t force them backward or bounce against the support. Keep breathing and stand tall. The blaster should stay in place, so there’s no need to push your stomach into it or tuck your chin.
Video tutorial
Step-by-step instructions
Put on the arm blaster and adjust its strap so your upper arms can rest comfortably against the pads.
Pick up the dumbbells and stand upright with relaxed knees.
Hold the weights beside your thighs with your palms facing forward and the backs of your upper arms supported.
Bend your elbows and curl the dumbbells up, keeping your upper body still.
Lift only as high as you can while keeping your upper arms against the pads. Lower the weights slowly back to the starting position. After your last repetition, set them down before removing or readjusting the support.
Common mistakes
A common mistake is trusting the arm blaster to stop you from swinging. If it rocks as you curl, use less weight and steady your stance. And the neck strap is there to hold the blaster, not to help you lift.
Keep light, even contact between your upper arms and the pads. Pressing your elbows hard backward can lever the support away from your body. If you have to force your elbows into an uncomfortable position to reach the pads, adjust the fit first.
You can also use a barbell or EZ bar, but each changes your grip. Choose one that lets your wrists stay comfortable throughout the movement.