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STANDING BARBELL
CURLS : Learn the correct guides and workout method to build your
biceps muscles
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To build
maximum biceps mass and work the total surface of the biceps
muscles, do Standing Barbell Curls with your hands shoulder width
apart. Notice how this puts the shoulders, arms and hands in a
straight line.
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The
correct beginning position for Standing Barbell curls: standing
upright, elbows at sides, arms fully extended to stretch out the
biceps muscles.
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The
correct finishing position for Standing Barbell Curls: the body
upright without swaying, the elbows fixed at the sides. This strict
form forces the biceps muscles to do all the work, without any help
from the back or the shoulders. Notice too that when you hold your
elbows steady your arms are still at an angle at the top of the
movement rather than straight up and down. This means that the
biceps muscles are still doing the work of supporting the weight,
instead of resting while the bones and joints do the work.
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Notice
what happens when you lift the elbows during the Standing Barbell
Curls. Instead of isolating and really working the biceps muscles,
you are involving the front deltoids, which defeats the purpose of
Standing Barbell Curls exercise.
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Another
problem that develops when you lift your elbows during the Standing
Barbell Curls instead of keeping them fixed by your sides: At the
end position of the Barbell Curls movement, the forearms are
straight up and down, meaning that the bones are bearing the weight
of the bar and the biceps muscles are not doing any work at all.
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