Exercise The Right Way - The Biceps Curl
by Rick
Mitchell
zone3
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 THE 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.
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