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.
About Author :
Rick 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
Advice to learn more about the issues covered in this
article.
