Bicep Curl
Ah, the old barbell bicep curl. The ultimate ego exercise for the ultimate ego muscle. Unfortunately, being such an important part of most (male) weightlifters routine, this move is often done improperly for the sake of looking strong. In addition, this is an easy exercise to do improperly. If you do not do it properly, your biceps will not grow! Follow these directions to get it right!
Begin with a barbell in your hands. Grip the bar with a shoulder length grip and allow your hands to hang down naturally. Stand up straight, but keep a slight bend in your knees.
Keeping your elbows at your side, your shoulders steady, and your lower back erect, curl the weight upwards in a wide arc. If your elbows do not stay at your side, you will be using your shoulders to move the weight. If your shoulders move you will be using your shoulders to move the weight. If your lower back moves, resulting in a sort of thrusting motion with your lower body, you will be using momentum to move the weight and you will probably end up hurting your back. I can say without exaggeration that the overwhelming majority of people who do this movement make at least two of these three mistakes.
Go up as far as you can. At the top of your range of motion, there is little stress on your biceps so you should manually contract them as hard as you can. After this, slowly lower the weight to the starting position, again keeping your elbows, shoulders, and back steady.
For maximum muscular growth do 4 sets of 12 reps with as much weight as you can handle when you work your biceps. If you find yourself breaking proper form, you are using too much weight and you need to take some off.
Ryan is a 275 pound natural bodybuilder from Arizona. He runs the Muscle Building Section of Good E-Books.com, where he lists his favorite books for building muscle mass. Visit http://www.goode-books.com/gainmuscle.html today to see Ryan’s picks!
Tags: arm, arms, bicep, bicep curl, biceps, bulk, curl, exercises, gym, how to, muscle, size, workout
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Tags: arm, arms, bicep, bicep curl, biceps, bulk, curl, exercises, gym, how to, muscle, size, workout