|
|
Barbell Biceps Curls
In this tutorial you will learn how to do proper barbell biceps curls.
(
and
biceps curls with an EZ-bar )
This exercise is essential for your biceps development
and should
be done right at the beginning of your arm workout.
Keep in mind that the triceps makes 70 percent of the upper arms volume,
while the biceps only makes 30 percent. So if you want big arms,
it's
not just the biceps you should work on.
More exercises for your biceps workout can be found at weight
training main.
Technical description: Barbell Biceps Curls
- Stand with your feet at shoulder width and bend
your knees slightly.
Keep your abs tight and hold a barbell with your hands at slightly
more than
shoulder width. If you use an EZ-bar, you should hold the
bar with less
than shoulder width. Start with your arms fully extended
and keep your
elbows on the same spot during the entire exercise.
Press your shoulders a bit down.
- Start curling the weight up without moving the
elbows and exhale at the same time.
Don't lean back.
Don't create momentum.
- Especially beginners tend to lean back at this
point.
Of course it's easier to lift the weight if you lean back, but
that way you injure
you back instead of training your biceps.
That's why I always recommend to shift the chest slightly forward
as you curl
the weight up, which makes it impossible to create momentum with
the back.
Also make sure you don't elevate your shoulders.
- Squeeze your biceps and then let
the bar sink back down, until the elbows are
fully extended. The down-motion is slightly slower than the up-motion.
To avoid elbow injuries, make sure the last inch of the movement
is very slow.
If you have elbow problems, don't lower the weight until the arms
are totally extended.
Inhale as you lower the bar and keep your knees, your back, your
shoulders and
your elbows totally still.
Trainer advice: Barbell Biceps Curls
- Don't lean back as you curl the weight up.
- Keep your elbows still and don't try to create momentum.
- Keep your shoulders low during the entire exercise.
- Be careful with the position where the elbows
are fully extended.
If you don`t slow down carefully, you will injure your elbows.
The extended position is good for an additional biceps
stretch.
That's the only reason why you should straighten your arms.
- The barbell biceps curl should be the first exercise
of your biceps workout.
- The biceps only makes 30 percent of your upper arms volume,
while the triceps makes 70 percent.
- Curl the weight slowly and concentrated.
- For strength I recommend 5 sets of 5 repetitions.
For size I recommend 3 sets of 8 to 10 reps.
For definition, 2 sets of 20 repetition.
Related instructions: Barbell Biceps Curls
Videos: Barbell Biceps Curls
|
|
|
