100 1 25 25 teenbodybuilding.com
Bodybuilding.com Information Motivation Supplementation
in:
The Barbell Curl

The barbell curl is the meat and potatoes of the bicep workout and is usually performed within the first or second exercise of your bicep workout.

By: James Sadek

The barbell curl is the meat and potatoes of the bicep workout and is usually performed within the first or second exercise of your bicep workout.

There are so many variations to this wonderful exercise and that is what this article will explain, all the different variations that can be done to help you maximize your biceps workout and make those guns grow.

RELATED VIDEO


Scivation 666 Training:
Episode 1: Biceps

In this first episode, the dudes over at Scivation explain their new 666 training system, blasting their biceps with some high-volume, short rest period training using bicep curls for 6 sets of 6 reps in 6 minutes flat!

Click The Play Button To Start The Video.
Or Download Here:
Windows Media (49.2 MB) - Video iPod (78.9 MB)
[ Scivation 666 Training Main Page ]

dot Medium Grip: dot

    This is the most common position for hands and is highly effective, it works towards the inside of the bicep and outside of the bicep the most equally of all the hand position.

    The key to this is that you keep your arms pinned to the side of your body only allowing movement of your forearms and a little of your elbow to allow for maximum contraction.


Enlarge Click Image To Enlarge.
Medium-Grip Barbell Curl.
Video Guide: Windows Media

dot Close Grip: dot

    This is great for the outer part of the biceps and can help obtain a better peak for your biceps. You will need to use a lighter weight but do remember to squeeze at the point of contraction.

    This is better to be done on a preacher bench as it will minimize cheating and really get your biceps growing.


Enlarge Click Image To Enlarge.
Close-Grip EZ Bar Curl.
Video Guide: Windows Media - MPEG - Video iPod

dot Wide Grip: dot

    This will work the inside muscle of the biceps. To develop the roundness and shape of the biceps.

    When done correctly use a spot and keep tension on the biceps by not locking out the elbows at the bottom of the rep.


Enlarge Click Image To Enlarge.
Wide Grip Standing Barbell Curl.
Video Guide: Windows Media - MPEG - Video iPod

dot
Conclusion
dot

All these will work using the cambered Bar as well but the stress on your wrists will be less using the cambered bar. Use the cambered bar if the straight bar hurts your wrists.

Arms Super Feature Bodybuilding.com
Arms Super Feature.

Pros, amateurs, and specialists alike have contributed to this wealth of knowledge. We enjoyed putting this together for you and hope you will enjoy it as well!

[ Check Out The Arms Super Feature Here! ]

The barbell curl can be done with your back against the wall to minimize back movement and cheating. On a preacher bench, when your seated on a bench and only do half reps, leaning over an incline bench to maximize the stretch or even the normal way of standing up and curling to failure.

The Barbell Curl!
jamessadek@optusnet.com.au

Back To James Sadek's Main Page

Back To The Articles Main Page.

Related Articles
10 Rules For Ripped Abs!
Sexy Back: Jessie Hilgenberg Back Workout
Shoulder Spectacular: Your Complete Guide To Well-Rounded Shoulders



RATE THIS ARTICLE
POOR
  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 9
  • 10
EXCELLENT
OVERALL RATING
N/A

Out of 10

0 Ratings

0

Comments

Showing 0 - 0 of 0 Comments

(5 characters minimum)

      • notify me when users reply to my comment
Showing 0 - 0 of 0 Comments

Featured Product

Give Us Feedback:
Report A Problem
Site Feedback
Follow Us:
Twitter
Facebook
RSS Feeds
Bodybuilding.com Newsletter

Receive exciting features,
news & special offers from Bodybuilding.com