From Arnold’s 20 inch cannons to my guns that pale in comparison, we all want bigger biceps. I’m sure i’m not alone that many of you out there have squeezed in a front double bicep pose from the comfort of your bathroom mirror!
The bicep curl works biceps and to a lesser extent the lower arm muscles.
Variations include standing, seated, different angles of inclination in seated position and concentration curls.
In today’s video we take you through the good and the bad when it comes to technique with the bicep curl.
To perform the movement, get a barbell that is an appropriate weight. Stand in a firm stance with feet approximately shoulder width apart. Brace yourself by activating your glutes and your abdominals to prevent any swinging of the bar or the body throughout the movement. Grip the barbell tightly to create tension and activate the muscles of the arms. Lift the barbell toward the shoulders.
Stop short of bringing the bar too close to the body at the peak of the movement if you cannot maintain tension in the biceps. Often this is where a trainee will ‘rest’ at the top due to having good leverage on the bar, and not having to exert much energy to keep it there. To avoid the lack of tension it is often best to finish the upwards phase of the movement a few inches short of this, whilst ensuring the biceps are being squeezed as hard as possible and then begin lowering the weight again.
As the weight is being lowered resist any movement of the elbows to move backward past the midline of the body. It is important to ensure full range of motion is achieved by letting the arm fully straighten at the end of the downward phase. Very little time should be spent at the bottom of the movement, another repetition should be initiated practically straight away to maintain tension in the muscles.
Hopefully now you are one curl closer to getting turning your pistols in to cannons!
Ben ‘Bicep Curl’ Cant
Struggling to get the bicep size that you want? Feel like you not hitting that spot when training biceps? Then why not register your details below for a free two week trial at your closest RBT.