Bookmark Website  | Free Registration  | The Team
The Lounge  | Champions  | The Wire |  Schedule |  Audio  |  Arcade  |  The Top Ten  |  Historical  |  Email  |  Video

Exercise The Right Way - The Biceps Curl


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.

Richard 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 Exercises to learn more about the issues covered in this article.


MORE RESOURCES:

Science Recorder

10 foods that will build muscle
Science Recorder
Here are ten foods that will help you to build muscle whether you want to get body-builder buff, or if you're just trying to be a better, healthier you. 1. Black beans. High in both protein and fiber, black beans also contain significant amounts of ...



6 ways to rapidly build muscle and burn fat
GQ.com
The most effective way to build muscle and burn fat is to add intensity to your work-out. A programme that requires muscles to perform hard in a short space of time with little recovery will boost production of anabolic hormones, such as testosterone ...



I Lift Weights But Can't Build Muscle. What's Wrong?
STACK News
The best diet to build muscle requires a calorie surplus of at least 15 percent of what you eat to maintain. Your diet must also be balanced. I learned protein is not the only essential thing we need to build muscle and be healthy. Do not neglect ...



Build Muscle & Burn Fat with Ben Pakulski Mi40 Xtreme
Motor E magazine
Austin, TX — (SBWIRE) — 07/18/2014 — Top professional bodybuilder Ben Pakulski, creator of the MI40 fitness training system, is releasing a brand new, more rigorous version of the system called MI40X Xtreme. The new system Is designed to double ...



Accidental Discovery is the Quickest Way to Build Muscle
Newswire (press release)
When a person is finally able to get through all the ads and outlandish promises (i.e. “Lose Unwanted Belly Fat in Two Days”) their brains are numbed and they miss the simple steps it takes to actually build muscle. The simple truth is that people who ...



The Truth About Post-Workout Nutrition
Men's Fitness
Whether you're trying to lose weight, build muscle, or train for a specific sport you need to feed your body the right nutrients in the right amounts at the right time. What you eat before prepares your body for your workout, what you eat during (if ...



How Many Sets and Reps Should You Really Do?
STACK News
Despite DeLorme's success with three sets, many people argue you only need one set to build muscle and strength. They point to the fact that in DeLorme's method, the first two sets were just warm-ups and only the third set was a maximal effort. Hence ...



Vail Daily column: Understanding repetition ranges for strength training
Vail Daily News
To build muscle mass, three variables are needed — a large training volume, large quantities of food and rest. Training volume is imperative to stress the muscles and the corresponding nervous system to prime the body for growth. Training volume is ...



Breast Milk: The New Steroid for Body Builders
Wall Street Daily
They claim that the nutrients and proteins in the milk not only provide energy, but also allow the athletes to build muscle in a natural way. Now, we're not getting into whether or not that's true. But we have discovered some troubling side effects you ...



Telegraph.co.uk

Life coach: what foods will boost my mood?
Telegraph.co.uk
Your son may think it is easy to build muscle but at that age testosterone levels are relatively low. He may lose interest quickly if he doesn't see any results fast. I would suggest finding a gym where instructors know what they are doing and can ...


Google News


Advertisement



Section Site Map - Submit News - Feedback - Comments - Advertise with Us

Copyright 2006 Luminati Inc. All rights reserved.