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Other articles in this series looked at a number of exercises, mainly from the
perspective of developing a comprehensive muscle building program. Sometimes we
take things for granted, especially when it comes to performing the basic
exercises that constitute the core of most bodybuiders' training regimes.
It is useful, therefore, to describe in detail the processes involved in
actually doing these exercises. This will help beginners to start out using the
correct techniques before moving on to potentially more dangerous heavy
weights. If it also helps more experienced lifters to redress some of the
little faults that have almost imperceptibly crept in over the years, all the
better.
In this article we'll take a close look at the biceps curl using a barbell.
MUSCLES TARGETED: brachialis, biceps brachii, brachioradialis
PREPARATION
Grasp the bar with a closed, supinated grip.
The grip should be shoulder width.
STARTING POSITION
Stand erect with the feet shoulder width apart, knees slightly flexed.
Fully extend the elbows and rest the bar on the thighs.
Position the upper arms against the sides of the torso.
UPWARD MOVEMENT
Flex the elbows until the bar is a few inches from the front deltoids.
Keep the torso erect and the arms stationary.
Keep all movement smooth.
DOWNWARD MOVEMENT
Allow the elbows to slowly extend to the starting position.
Keep the torso and knees in the same position.
Repeat or finish set.
Richard
Mitchell is the creator of the bodybuildingadvisor.com website that
provides guidance and information to athletes at all levels of
bodybuilding experience. Go to Bodybuilding
Exercises to learn more about the issues covered in this
article.
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