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The barbell
curl, done strictly for beginners, is the beginning program for building
mass for the biceps muscle. The barbell curl remains in the program all
the way through, from beginning to competition training. This is the
only way to continue to build and maintain maximum muscle mass and
biceps thickness. But we also recommend including dumbbell curls from
the very start because dumbbell curls allows you to supinate your wrist,
which gives you a more complete contraction and helps develop the full
shape of the biceps muscles.
We do
recommend one arm curls for the beginning program. When doing these, we
hold on to something with one hand to steady ourselves, lean a little to
the side to give ourselves a free range of motion, and concentrate
totally on each biceps muscle in turn - something you can't do when you
are working both arms at the same time.
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