Barbell Bicep Curl

Selecting a projectile

You can perform arm curls with any equipment: dumbbells, a straight bar, an EZ bar, a parallel bar, etc. The biomechanics of the exercise changes depending on the choice of equipment, so we will consider the most effective option - with a straight bar.

The straight bar supinates the palm in the starting position and keeps the biceps tense throughout the exercise. When you turn your palm away from you, the aponeurosis of the arm is activated, and it engages the brachialis. That, in turn, thanks to the muscle chain, engages the biceps. Thus, the straight bar already at the start of the movement sets a small load factor and does not allow the muscles to relax. In addition, neuromuscular innervation in this technique increases several times, and therefore the strength potential.

An important nuance is the length of the bar. There is an Olympic bar weighing 20 kg. Its length forces, in addition to the main movement, to fight for balance and holding the projectile, which is subjectively felt as a complication of the lifts. In practice, such a "spraying" of the load does not have a particularly good effect on the effectiveness of the exercise.

It is advisable to use special mini-bars with a small length. They are easier to hold, as a result of which the central nervous system is not distracted, and is entirely concentrated on the main movement. Therefore, when we talk about the classic version of biceps curls, we are talking about bending the arms with a straight bar of a small size.

Technique of execution

Starting movement

The entire effectiveness of the exercise depends on the correct starting position. This is where most beginners and athletes make mistakes that do not allow them to pump up their biceps properly.

Stand up straight. Feet hip-width apart or narrower. Take the barbell with an underhand grip (palms away from you) so that your little fingers touch your thighs. Arms are slightly bent at the elbows. The shoulder (biceps and triceps) is completely perpendicular to the floor.

Arnie_barbell_biceps_curl

The gaze is directed forward. The spine is slightly bent at a natural angle. The shoulders are lowered down. The upper part of the back is slightly slouched. This is necessary to completely turn off the back and shoulder girdle from work.

Take a look at this photo of Arnold using a bicep curl belt. His shoulders are down and his torso is hunched. This transfers all the load to his biceps, making the exercise as isolating as possible.

Perform the movement in front of a mirror. In the starting position, your arms should be parallel. Narrow or wide grips spoil the biomechanics.

Main movement

With a powerful, controlled impulse, lift the barbell upward. The movement of the arms resembles scooping up water with a ladle. As soon as the arms are bent at a right angle, you need to start lifting the elbows upward. This is necessary for a full contraction of the biceps both from the lower attachment point and from the upper one - bordering the shoulder muscles.

That is, first you bend your arms, and then move your elbows up, trying to contract your biceps statically as much as possible. At the top point, do not let the bar fall on you. There is no room for rest here. After a second's pause, begin the reverse movement.

Final movement

Slowly begin to lower your arms down, doing the same movements in reverse order. First, straighten your arms, then return your elbows to the starting position. Do not move them beyond the plane of your back. Arnold used a belt to correct this error. We recommend that you do the exercise in profile in front of a mirror to understand where exactly the point of return of the elbows is.

You should not fully straighten your elbows, as lockouts are bad for your joints. After a short pause, start a new repetition. Do not forget about a slight stoop in the thoracic spine, about perpendicular arms and other nuances of the correct starting position. Check them after each new repetition.

Nuances and tricks

There are only 2 nuances: the scooping movement of the hands during bending, and the position of the shoulder girdle. We have already described the first in detail. The shoulders should be lowered throughout the exercise. Turning off the back muscles plays an important role, as this allows you to work only with the biceps. Raising the shoulders includes the trapezius and other segments, which mercilessly reduce the load factor on the target muscle group.

Therefore, slouching is not a technical error, it is a trick that turns the exercise into a purely isolating one. Try to "switch off" your shoulders from work as much as possible. Think only about bending your elbows and bringing them forward.

Style Summary

At first glance, the biceps curl may seem like the simplest exercise with minimal technical nuances. In practice, this is a complex movement with a number of tricks and elements, memorizing which will allow you to effectively pump up your biceps. Otherwise, the exercise will not be productive due to the division of the load on the back, shoulder girdle and due to the weak impact on the biceps due to the lack of forward arm movement.