|
Overview
Standing barbell curls are the most basic of bicep exercises. Use this exercise along with preacher curls as the basis to building large, rounded bicep muscles. As is the case with all barbell curls, this exercise can be performed with either a straight bar or the EZ Curl / Scott bar. Each Bar will work the bicep muscles from a slightly different angle.
Setup
Place the necessary amount of weight onto your curl bar. Locate a couple of clamps / collars and place them on the bar to hold your weights in place while the exercise is performed. Once your bar is ready, take the bar in your hands with a grip approximately as wide as your shoulders. Take a firm stance with your feet and let your arms hang down so that the bar is hanging in front of your upper thigh.
Movement
Exhale as you use your bicep muscles to bring the bar slowly upward to just beneath your chin. Keep your elbows close to your ribcage and keep your upper body still throughout the entire movement. Rocking your body or swinging your shoulders during the movement will cause the bar to be lifted by your body’s motion and take the intensity away from your biceps. Once at the top, squeeze your biceps for just a moment. Then, slowly let the bar back down to your thighs.
Tips From the Trainer
Letting the bar down slowly is a great way to build strength. In fact, this is where a good amount of the gains for this workout come into play. By forcing your muscles to resist as the weight is slowly lowered, greater bicep mass and definition can be built.
Standing curls is possibly the single workout that has the greatest temptation to swing your body weight in order to lift more. Keep your body still throughout the entire movement, with the upper body standing upright or even bent just slightly forward. If keeping your body straight and motionless is difficult, try leaning against a wall or sitting in an upright chair. This will help to keep the movement as strict as possible and keep the focus on the bicep muscles. Remember, your goal is to build your body and to look and feel great. Don’t sacrifice this in order to look more impressive for a moment in the gym. The mirror will thank you in the long run.
Finally, try experimenting with different widths on your grip to find out what’s best for you. You may find that you get the best pump with a wider grip, or maybe shoulder width will work fine for your arms.
|