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Primary
Movers:
Biceps Brachii Secondary
Movers:
Forearms, Brachialis | 
Click
the Professor to review the anatomy of the Biceps. |
This
is one of the most common biceps exercise as well as one of the most effective
and easiest to learn. It is also, however, one of the most abused.
How
to do it:
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- Grasp a barbell with
a palms-up, shoulder-width grip.
- Without
swaying, swinging or lifting at the shoulders and keeping your upper arms at your
sides, curl the barbell up in a wide arc from your thighs up to shoulder level.
Lower and repeat.
- Body
position is very important with the barbell curl.
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- Keep your chest high
and your shoulders down and back.
- Move
your chin back from the neck so you don't curl in a vulture position.
- It
is also very important that you keep your knees slightly bent in order to take
stress off your lower back.
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Tricks:
- Take a
narrow grip (inside shoulder-width). This activates the biceps more strongly than
a shoulder-width or outside shoulder-width grip. You will not be able to use as
much weight as with a wider grip but you will get increased bicep muscle recruitment
during the movement.
- You
can take advantage of the improved leverage on the wide grip by first doing a
set to failure in a narrow grip then immediately switching to a wider grip and
continuing till failure with that grip.
Common
Error: - Leaning
back - this is often done at the end of the set as the weight starts
to get heavy in an effort to keep going. This is potentially dangerous to your
lower back. If you can't complete the rep in the good form, go as far as you can,
hold it there for as long as you can, then lower the weight.
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