Today, I’m going to illustrate how to get the absolute best out of your ‘EZ Bar’ or ‘Curl Bar’ curls.
Let’s face it: When people know you work out, 9 times out of 10 it’s your biceps they want you to flex. So let’s make EVERY set as effective as it can be.
By working in harmony with your body’s biomechanics, we can achieve the following 2 things:
(1) Lift the maximum weight possible for a given movement while still…
(2) Stimulating the intended muscle throughout the whole movement
This is what I consider GOOD form. In fact, it’s OPTIMIZED form so it doesn’t get any better!
While it would be possible to use a heavier weight, you would have to forgo maximum muscle stimulation by allowing momentum to carry the weight.
Conversely, we could stand rigidly and try our best to ONLY stimulate the intended muscle (making it an isolation movement). But then we wouldn’t be overloading the muscle with the maximum weight – short-cutting our gains BIG time.
Optimized form is the ‘sweet spot’ you must shoot for.
Today I’ll apply these principles to Curl Bar Bicep Curls, allowing you to build yourself a very impressive set of guns. This tutorial also covers ‘barbell curls’ as the content would be the same in all but the title.
Check out the video clip…
- Bend at the knees to pick up the weight, or ideally, lift the bar from a rack. Lifting from a rack will expend a little less energy and conserve more for your working set.
- You want to grab the bar with a natural grip i.e. at a width that feels right and comfortable to you. For me, that’s about shoulder width.
- Get into position for your first rep: Allow your torso to fall forward a little, feel strong and confident – tell yourself the weight is light if necessary.
- Now initiate the rep with your biceps and curl upwards. Once you’ve started the rep, allow your body to move backwards as is natural – don’t fight it and become poker straight. Despite what you’ve been told, this is NOT good form.
- The top of the rep is when your biceps have reached the Peak Contraction Point. Going beyond this offers no further advantage and actually seeks to prematurely fatigue the biceps.
- Now let your torso come forward again but don’t drop the bar. Lower it under the control of your biceps, letting them feel the negative part of the rep.
- The positive/concentric part of the rep should take about 1 second to complete, and the negative/eccentric aspect about 2 seconds.
- Repeat. You should reach positive failure somewhere between the 8th and 12th rep.
Performing your curls in this manner will go a long way to giving you guns you can be proud of!