Why it works: Hammer curls are a great way to strengthen your biceps and forearms while targeting the “outer head” of the biceps. How to do it: As you lower your arms, the. In every HTTP request, there's a method. Sometimes called a verb. The most commonly used ones are GET, POST, HEAD and PUT. Normally however you do not specify the method in the command line, but instead the exact method used depends on the specific options you use. GET is default, using -d or -F makes it a POST, -I generates a HEAD and -T sends. Show the headers only for a request with cURL cURL is an extremely useful command line tool for making HTTP requests and can be used for diagnosing errors, downloading content and so. But what if you just want to see the response headers to see, for example, if a page is doing the right sort of redirect? Time to love your natural hair. Curls are all we do! All the know-how and products you need to cleanse, condition, & style your curls with definition and shine.
In terms of bodybuilding, there is one muscle group that people generally tend to focus on, and that is the biceps. When people flex their muscles, nine times out of ten, it is the biceps that they will flex. In fact, if you want to get an idea of just how popular the biceps are, just look at all the nicknames they have. You have ‘guns’, ‘swans’, ‘Pythons’, and much more besides. Can you think of any other muscle groups with nicknames like that? Probably not.
Though a relatively small muscle group, the bicep muscle is far more complex than you initially realized. If you thought that building your biceps up was simply a case of doing as many dumbbell curls as possible, you are in for a very rude awakening. The biceps muscle is a great deal more anatomically complex than a lot of people realize, which is why we’ll be looking at it in more detail today.
For example, did you know that the biceps muscle has two heads – The short head, and the long head? Do you know about the Brachialis? If not, then read on.
Let’s talk brachialis
Before you even consider familiarizing yourself with the biceps, it’s imperative that you first understand what the brachialis is. Your brachialis is what is known as an elbow flexor, and it is located directly beneath your biceps muscle. This is very important because as it grows, it literally pushes your biceps upwards. This gives the impression that your arm is expanding, whilst making the bicep muscles appear taller.
Targeting your brachialis
Now that we know a little more about the brachialis, let’s now look at a few effective ways of hitting this particular part of your anatomy when you’re in the gym. When training arms, recruiting as many brachialis muscle fibres as possible is essential, which is where hammer curls become important. Hammer curls utilize a neutral grip and provide elbow flexion in the process. This is important because it helps to almost isolate the brachialis, rather than working the biceps brachialis which would mean less brachialis recruitment.
Hammer curls are to the brachialis what the bench press is to the chest.
Onto the biceps
Now that we’ve looked at the brachialis, let’s now look at the biceps. As the name implies, (BI-ceps) the biceps muscle has two primary heads.
These are known as the long head and the short head. Both heads of this muscle group originate on the shoulder blade, also known as the scapula, and they both end on the forearm. Your long head is located on the lateral aspect of your arm, whereas the short head is located on the medial aspect of your arm. To help make things a little simple, try to think of the short head of your biceps as your inner biceps, and the long head as your outer biceps. Between subjects, the physiological cross sectional area of the biceps muscle can vary.
Generally, experts have found that the long head does appear to display a greater physiological cross sectional area than the short head. Experts have also found that it is the short head of the biceps muscle that is considered the superior supinator when your forearm is in a neutral position, or pronated position. When your forearm is positioned in supination, your long head will become superior.
Training the different heads
When most people train biceps, they generally just pick up a set of dumbbells, a barbell, or an EZ bar, and curl away, without knowing exactly which part of the biceps they are targeting. For casual gym-goers, this is fine, but for people with lagging biceps, this isn’t enough, as it pays to know what you’re doing. In order to target any muscle group effectively, the muscle in question must be fully contracted. In terms of the biceps, this means that elbows must be supinated and flexed fully in order to get the most out of your training.
You can actually target different heads of the muscle just by adjusting your grip slightly.
For example, if you are performing barbell curls with a wide grip, your short head will do more of the work. By switching to a narrower grip, however, you bring the long head into the equation. Different exercises work different parts of the biceps, so let’s go into more detail. You can even target different heads of the muscle by adjusting your elbow position. To target the long head, your elbows should be positioned further back, and to hit the short head, the elbows should be positioned closer to the front.
Tips about grip and elbows position are very important.
Remember them!
If you know them, you can easily choose proper exercises for each bicep head.
Long head bicep training tips
In order to target the long head of your biceps muscle, try performing the following exercises the next day you’re training your ‘guns’ in the gym:
Incline dumbbells curls
Incline dumbbell curls are also ideal for working the long head of the biceps. Take a seat on a 45-degree bench with a dumbbell in each hand. Sit back, lower your arm,s keeping your palms facing inwards and slowly curl the dumbbells up into the air. Rotate your wrists as you do so and squeeze at the top of the movement. If you prefer, you can perform unilateral curls one arm at a time.
Barbell drag curls
Barbell drag curls require you to drag the weight up your body rather than curling it, and it is great for working the long head of your biceps. Simply take a barbell, hold it at arm’s length and ensure your little fingers are both resting against your outer thigh. Slowly drag the barbell up your body and slowly allow your elbows to move backwards as you do so. Once the bar reaches your chest, hold for a second, and slowly lower it back down. You can also try this exercise in a Smith machine.
Example:
Incline dumbbells curls 3 sets of 6-12 reps.
Barbell drag curls 3 sets of 8-12 reps.
Short head bicep training tips
To target the short head of your biceps, try the following exercises:
Standing EZ curls
Standing curls with an EZ bar are great for working the short head of the biceps. Simply take an EZ bar, hold it at arm’s length so that both elbows are resting roughly at hip height. Next, curl the bar upwards, bringing it level with your upper-chest. Hold for a second on the contraction, and lower it back to the starting position.
Wide-grip curls
By simply performing curls using a shoulder-width grip, or possibly a little wider, you will recruit more of the short biceps head during the exercise. For that reason, when performing your favourite biceps exercises, if possible, go a little wider with your grip and your short head will thank you for it.
Preacher curls
Preacher curls are great because they can be performed using a machine, a bar, or dumbbells. In terms of hitting the short head of the biceps, they’re ideal. To perform preacher curls, take a seat on a preacher curl bench whilst grasping a fairly light barbell or EZ bar. Your elbows should both be firmly on the bench, and your arms should be fully extended. Next, slowly curl the bar upwards and bring it up towards your lower jaw. Squeeze and hold at the top of the exercise for a second or two. Slowly lower the weight back down to the starting position and repeat as necessary.
Example:
Bed Head Curls Rock
Standing EZ curls 3 sets of 6-12 reps.
Preacher curls 3 sets of 8-12 reps.
How often do you train your bicep long and short head?
Reference
- Wend-Uwe Boeckh-Behrens, Wolfgang Buskies: Fitness-Krafttraining. Die besten Übungen und Methoden für Sport und Gesundheit, Rororo.
What is CURL ?
CURL is a tool for data transfer. It is also available as a library for developers and as a CLI for terminal-based use cases. Both have the same engine inside (Truth is that CLI tool is just the program that uses the library under the hood).
CURL works with every protocol you might have used. Head over this site to check whether CURL works with your target protocol or not.
What CURL can do?
Hmm… Everything that is related to data transfer. Everyone must have used a browser. Even now, you are reading this article through your browser. What browser does, it requests a page and gets it as a response. It can write and read cookies. And then it renders(displaying the content, images and executing JS scripts) it.
CURL can do everything a browser except for the last part rendering because it is not related to data transfer.
As wrap up, CURL can download HTML pages, fill HTML forms and submit them, download files from a FTP/HTTP server and upload files to the same and read/write cookies.
This makes it an excellent tool to be used in scripting, debugging and forensic analysis etc.
Curl command examples
Let’s see what can you do with Curl.
1. Get a response from a server
Everything from server is a response to the request. So getting a HTML page is same as downloading a file.
To get a HTML response from http://info.cern.c,
To get the list of posts as a response from a server ( https://jsonplaceholder.typicode.com/posts),
Since we know how to get a response from a server, you can download a file ( say Google logo ).
Above command will dump binary image data which you can’t view in the terminal. You need to save them and then use a photo viewer to see them.
Note that various option flags can be placed anywhere on the command instead of the strict ordering. So no worry if you placed any option in the last while the examples had the flag in the beginning.
2. Save the file with a default file name
Every file that is served on the internet has a filename. To use the same filename as the downloaded filename use -O flag.
3. Save the file with custom name
To save the filename with your own custom name, use -o flag followed (strictly) by a custom name.
4. Download multiple files
To download multiple files, separate them with a white space.
If you want to use -O flag for all the URL’s, use
The same workaround should be done for any flag. This is because the first occurrence of a certain flag is for the first URL, the second flag is for the second URL and so on.
5. Download a range of files
curl has the in-built ability to download a range of files from the server. This can be illustrated from the following example.
Above command downloads files from logo1.png, logo2.png, logo3.png and up to logo9.png.
6. Download a file only if latest
To download a file only if the file’s modification time is latest than the given time.
7. Resume Downloading
If you have already partially transferred a file, you can resume the transfer by using the -C flag. Offset from which transfer needs to be continued should be passed as a parameter to the -C flag.
8. Upload a file
To upload a file to the server, one needs to use -T flag followed by the file path on your local system.
9. Delete a file
To delete a file named deleteFile.txt in a server, one can use -X flag which is intended for any HTTP verb/method(like GET, POST, PUT, DELETE, PATCH). Most of the FTP servers will have configured DELETE method if not all advanced HTTP methods.
You can also modify the above command for any HTTP method to do the corresponding task. For Example, if your server allows TRUNCATE method ( this is made-up HTTP method, not a standard one) which removes only the content in the file and not the file, one can use the command similar to the below one.
Above mentioned are the main uses of curl. But there might be difficulties which needed to be fought such as redirects, user authentication, SSL certificates, etc., We can call them add-ons as they are only optional but still remain crucial for certain purposes. Let’s see some of those addons and how to handle it with curl in the next section.
10. Avoid redirects
When you request http://www.google.com , you will be served only the regional page such as www.google.co.in. This is done with the help of redirects (HTTP packets with status codes in the range 300-399).
You can avoid redirects with the option L.
11. Authentication
When the server is configured to serve for only certain individuals with credentials, they will be provided with username and password. One can make login with the help of -u flag.
12. Limit data transfer
If you want to impose a data transfer limit use –limit-rate flag. Following command tries to download the file with rate limit as 10K.
13. Show/Hide transfer Status
If the response is redirected from the terminal such as downloading, uploading then curl automatically shows the status/progress meter for the transfer.
If you do not want to see the progress meter, just append the command with -s flag. Progress will not be shown for response directed for the terminal.
Curl Head Band
14. Ignore SSL certificates
Do you remember the situations in which you need to give security certificate exception to visit some websites? If you trust the sources and you want to do a data transfer, you can ignore SSL certificate validation by using -k flag.
15. Get Header Information also
To display the header information along with transferred data, use the -i flag.
16. Get Header information Only
If you want only the headers and not the data, use the -I flag
Curl Get Response Header Value
17. Change User Agent
Some websites and servers don’t allow certain kinds of devices to access their systems. But how do they know that we are using a specific kind of device? This is due to the User-Agent HTTP header field. We can change this User Agent with -A flag.
18. Sending data to the Server
If the server needs some data such as token or API key, use -d flag to send the data. Data that needs to be sent should follow the flag in the command. One can use “&” to combine multiple data. This is usually done by GET and POST requests in browsers. This is one of the ways by which you can send your form information.
19. Write Cookies to a File
Cookies are some small information that allows maintaining a session with a stateless HTTP protocol. If you want to know more about Cookies, refer to this great resource.
To write cookies to a file, -c flag followed by the cookie filename should be used.
20. Reading Cookies from a File
To read a cookie from the file, -b flag followed by cookie filename can be used.
Note that -b flag only reads the cookie from the file. So if the server resends another cookie, you might need to use -c option to write them.
Curl Command Line Options
21. Start a new Session
If you want to initiate a new session by discarding the cookies, use -j flag. It starts a new session even if you have provided the cookie file to read with -b flag.
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