With a shoulder - width grip
on barbell curls remember to keep your elbows by your sides and allow for a firm grip — don't squeeze the bar too hard as it will take away your focus from the biceps.
When you're finished
on barbell curls, you can either stop with your final chin - up rep or burn out with as many chin - ups as you can do.
Sometimes I go heavy
on the barbell curls, then regret it, because I can't get the pump as well.
With the right exercises, it's possible to focus on one head or the other during curls — for example, the narrower grip
on barbell curls can help you emphasize the work of the long head, while wider - grip curls will target the short head more.
But don't start swinging the barbell on rep # 2 so that you can load 35 pound plates
on the barbell curl bar.
Not exact matches
Many people focus
on dumbbell
curls for their biceps, which is all well and good, but if you want to really attack the biceps, as well as give your forearms a heck of a workout too, then the
barbell curl is absolutely ideal, and is a lot harder than it looks too.
Some may rely solely
on curls or pull downs, others will turn to
barbell curls with heavy loads, thus improving both strength and the size, or use the old school high volume training.
Barbell curl: One warm - up set of 8 reps followed by 3 working sets of 8 - 10 reps each, with a drop set
on the final set.
That being said, standing
barbell wrist
curls will help you place more emphasis
on the contraction than seated
curls, but to enhance the contraction even further try resting your forearms
on a bench or a decline bench.
The seated
barbell curls are generally performed in the same way as the regular
curls, with the exception that you are doing them seated
on a bench.
When you do seated
barbell curls, you cut off the bottom half of your movement since the bar rests
on your thighs.
It doesn't matter if you're doing them with a
barbell, dumbbells, EZ
curl bar or even a cable — when you learn how to do skullcrushers, or lying triceps presses, you will put a lot of meat
on your triceps.
Because of this, do heavier exercises like
barbell and dumbbell
curls before engaging into high
curl exercise, to make the most of the overload you place
on the biceps.
On the other hand, doing a couple of
barbell wrist
curls at the end of a workout in the name of forearm training isn't nearly enough to prompt significant results.
The classic
barbell biceps
curls have an overall mass - building effect, the cross-body
curls target the underlying brachialis part and the tie - in with the forearm and the incline bench
curls increase the peak
on the outermost part of the biceps.
If we want to progress faster
on weighted chin ups can we do them as the first exercise in the back workout and in the arms day do them as the first bicep exercise and then do
barbell curl or hammer
curls as the second bicep exercise?
«Traditional»
barbell and dumbbell
curls (where the upper arm rests at the sides) will place a fairly equal amount of stress
on both heads of the biceps.
Examples of Exercises that work just one muscle group
On the flip side of the coin, triceps push downs only work the triceps, a leg
curl will only work the hamstrings and a
barbell curl will only work the biceps.
In the standard
barbell curl, you get NO backwards - pulling tension at the top and have to focus
on squeezing the biceps hard yourself.
you can put the
barbell with your 5 pounds plates in each side
on the floor and pick them up to do your
curls.
For example, when doing cable -
barbell curls, you may use 70 lbs
on the bar and 30 lbs
on the cable.
Quads: squat (or leg press), leg extension Leg bi: leg
curl on 2 different machines calves: standing calf raise, seated calf raise Chest: bench press, cable flyes back: bent over row, pulldown traps:
barbell shrugs * shoulders: behind neck press, side lateral bis: barbel
curl, one arm dumbell
curl on preacher bench tris: lying tricep extension, cable pushdown fores: hammer
curls, behind the back standing wrist
curls abs: weighted crunches, cable side crunches
At the top of the chin, set your feet back down
on the floor, and without releasing your grip
on the bar, immediately go into the next rep of the
barbell curl.
It felt awesome and there was absolutely no stress
on the wrists or forearms whatsoever
curling with this
barbell.
DB Hammer
Curl 4 sets of 10 Rope Press Down 4 sets of 10
Barbell Curl 5 sets of 8 Overhead Rope Extension 4 sets of 10 DB Preacher
Curl (each arm) 4 sets of 8 Dips (focus
on triceps) 4 sets of max
For example, holding dumbbells,
barbells, doing chin ups, pull downs, bicep
curls, and the list just goes
on.
Although you can use a straight
barbell, an EZ -
Curl bar is much easier
on your wrists and elbows.
For the main workout, complete: 4 × 10 - 15 Standing
barbell shoulder presses (no rest) 4 × 10 - 15 Rear delt rope pulls 4 × 10 Bulgarian split squats
on each leg (30 - second rests) 1 × 12 TRX
curls with parallel bar triceps dips.
However, if you stay natural, by using Bent
Barbell Row technique, there is much to improve * as you carry
on with the
curls in the gym.
So last workout they exercised their biceps doing
barbell curls on a preacher bench, this workout they'll use a Nautilus biceps machine and next workout they'll do cable
curls on the low pulley.
I did the typical stuff you'd expect in a commercial gym (wrist
curls with a dumbbell and
barbell, reverse wrist
curls, fat bar holds... etc.), but didn't really find what I was looking for until I came across information
on the Captains of Crush Hand Grippers and later the IronMind catalog.
front squat 2 x 6 - 8 seated knee extension 2 x 10 - 15 leg
curl — either seated or supine 1 x 10 - 15 prone dumbbell row
on high bench 2 x 8 - 12 parallel bar dip 1 x 8 - 12
barbell row 1 x 8 - 12 French press with EZ bar
on decline bench 1 x 8 - 12 standing biceps
curl with straight bar and narrow grip 1 x 8 - 12 crunch 1 x 15 - 20 incline reverse crunch with hip lift 1 x 19 - 15 back extension 1 x failure (start with just one rep and slowly work up to fifty) 4 - way neck work with towel 15 sec.
bent - legged deadlift with Olympic bar 2 x 8 - 10 followed immediately by light dumbbell pullover 2 x 15 rest 5 minutes after both sets one - legged calf raise 1 x 15 - 20 D.A.R.D. raise 1 x 8 - 10 leg press
on angled leg press machine 1 x 10 - 12 dumbbell bench press 1 x 8 - 10 incline dumbbell flye 1 x 8 - 10 pullover 1 x 8 - 10
barbell row with underhand grip 1 x 8 - 10 dumbbell overhead press with 1 dumbbell 1 x 8 - 10 shrug 1 x 6 - 8 seated overhead triceps dumbbell extension 1 x 8 - 10 standing biceps
curl with straight bar and arm blaster 1 x 8 - 10 hammer
curl 1 x 8 - 10 crunch 1 x 15 - 20
Week after week they slave away
on endless sets of bench presses and
barbell curls in search of the rippling muscle gains they want so badly.
Forearms: Wrist
curls (forearms
on knees)- 4 sets, 10 repsReverse
barbell curls - 4 sets, 8 repsWright roller machine - to failure
Barbell Back Squat, 15 - 20 reps Romanian Deadlift with
Barbell, 15 - 20 reps
Barbell Hip Thrust, 15 reps Hamstring
Curl on Cable Machine, 10 - 15 reps
on each leg Sumo Landmine Squat, 15 - 20 reps Perform each set 3 - 4 times
Day 2 - Shoulders, Legs, and Abs Military Press
Barbell Upright Rows Bent Over Lateral Raises
On Incline Bench Squats Lunges (press with toes) Leg Extensions Stiff Legged Deadlifts Leg
Curls Calf Raises Sit Ups (Go up to a 30 degree angle only) Leg Raises Swiss Ball Crunch Knee Ins
For metabolic stress, use exercises that put a lot of tension
on the muscle in it's shortest position —
barbell curls, lateral raise and leg extensions.
I suggest you do this exercise with an E-Z
curl bar as it is easy
on the wrist and stimulates the forearm muscles better than regular straight
barbells.
FIRST incline press using thick bar 1 x 8 - 10 incline dumbbell flye 1 x 15 - 20 incline press using thick bar 1 x 8 - 10 dumbbell bench press 1 x 8 - 10 flat bench dumbbell flye 1 x 15 - 20 dumbbell bench press 1 x 8 - 10 front pulldown or chin 1 x 8 - 10 stiff - arm pulldown 1 x 15 - 20 front pulldown or chin 1 x 8 - 10 one dumbbell pullover drop set of 3 x 8 close - grip bench press 1 x 8 - 10 pushdown with rope handle 1 x 15 - 20 close - grip bench press 1 x 8 - 10 seated overhead (one - arm) extension drop set 3 x 8 incline or hanging kneeups 1 x 8 - 10 ab - bench crunch 1 x 15 - 20 incline or hanging kneeups 1 x 8 - 10 SECOND [2] dumbbell upright row 1 x 8 - 10 standing forward - lean lateral raise 1 x 15 - 20 [2] dumbbell upright row 1 x 8 - 10 dumbbell (two - arm) press drop set 3 x 8 incline one - arm dumbbell lateral 1 x 8 bent - over dumbbell lateral drop set 3 x 8 dumbbell (two - arm) row
on high bench 1 x 8 - 10 seated bent - arm bent - over dumbbell lateral 1 x 15 - 20 dumbbell (two - arm) row
on high bench 1 x 8 - 10 one - arm dumbbell row 1 x 8 - 10
barbell shrug [wrist straps or hooks are fine] 1 x 15 - 20 standing dumbbell
curl w arm - blaster 1 x 8 - 10 spider
curl with E-Z
curl bar 1 x 15 - 20 cable
curl with straight bar 1 x 8 - 10 incline (two - arm)
curl drop set 3 x 8 incline (two - arm) hammer
curl drop set 3 x 8 rotator cuff with ShoulderHorn and dumbbells 1 x 8 - 10 hang from chinning bar'til failure THIRD front squat 1 x 6 - 8 leg extension 1 x 15 - 20 front squat 1 x 6 - 8 sissy squat 1 x 8 - 10 supine leg
curl 1 x 15 - 20 leg press
on angled leg press 1 x 8 - 10 stiff - legged deadlift 1 x 8 - 10 immediately followed by back extension 1 x 30 - 50 (no weight) 5 minute rest leg press calf raise 1 x 20 leg press calf raise 1 x 15 standing calf raise 1 x 12 - 15 seated calf raise 1 x 12 - 15 D.A.R.D raise 1 x 8 - 10 4 - way neck work with towel — 1 15 - second rep for each of the 4 ways TIPS for using this program in your weight lifting routines:
Here is one option: Pull Workout Dynamic full body warm up Deadlift - 4 x 4 Bent Row - 5 x 7 Chins - 4 x 8
Barbell Curl 5 x 6 This is a relatively short workout scheme so you can really load up
on the few exercises you have to do.