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:

Daily Session: Build Muscle and Burn Fat Faster
Men's Fitness
What's a great way to build muscle and burn calories really fast? This is a question that Ryan LaPlaga, C.S.C.S. faces all the time. His answer: do a set every minute, on the minute (EMOM). Below is a workout, designed by him, that will build muscle ...



[Weekender] Burn calories, build muscle without being stuck in the gym
The Korea Herald
[Weekender] Burn calories, build muscle without being stuck in the gym. [Weekender] Burn calories, build muscle without being stuck in the gym. Zumba, pole dance, ballet and salsa are becoming fun alternatives to treadmills ...

and more »


Build Muscle in Minutes
Men's Fitness
If rest periods to you mean resuming a conversation, searching for songs on your iPod, or ogling women doing plié squats in front of you, it's no wonder you're not seeing the results you're after. A lean, muscular body comes from training at a quick pace.



Nancy Dell: Fish oil supplements safe?; When to eat protein to build muscle
WWLP 22News
We have always said you need 20 grams of protein within 1 hour of exercise to build muscle. A new study in the Journal of Strength and Conditioning finds it may not be necessary as long as you already eat enough protein through out the day so it is ...



Lean Hybrid Muscle PDF Review | How To Build Muscle Mass – Vkool.com
PR Web (press release)
Lean Hybrid Muscle PDF, created by Elliott Husle, is a revolutionary muscle building system that guides users on how to get in shape and strengthen health. The site Vkool.com released the full Lean Hybrid Muscle PDF review, telling people whether or ...

and more »


Ben Pakulski MI40 Workout Review | How To Increase Strength And Build ...
PR Web (press release)
Ben Pakulski MI40 is a brand new strength training course, offering users a lot of simple yet helpful tips on how to increase strength and build muscle. This training course is developed by Ben Pakulski, who has spent years studying and researching to ...

and more »


Mike Chang Supplement Helps Your Body Build Muscle
WebWire (press release)
Afterburn Fuel is packed full of Vital Nutrients designed to help you build Muscle Mass. It is also the only supplement that will simultaneously help you to gain muscle weight and burn fat, that is what makes Afterburn Fuel supplement so unique and ...



Glamour (blog)

This Fruit May Help You Build Muscle (Plus: 5 Yummy Ways to Eat It)
Glamour (blog)
According to new research from the University of Iowa, green tomatoes contain a compound that may help build muscle (and protect against future muscle atrophy). weightlifting. Green tomatoes are rich in tomatidine (a compound that's obviously perfectly ...



Legal testosterone boosters building better athletes
easttennessean.com (subscription)
Although steroids and human growth hormones are against the rules in professional athletics. The NCAA and the next level are using testosterone boosters and other means to build muscle before and after they go to the gym. There are also a lot of ...



Guardian Liberty Voice

Diabetes Mellitus: Does Exercise Help? [VIDEO]
Guardian Liberty Voice
Although most studies have focused mostly on aerobic exercise, this study shows evidence that strength training is also necessary to build muscle mass to help increase insulin sensitivity among diabetics. An Australian meta-analysis performed at the ...

and more »

Google News


Advertisement



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

Copyright © 2006 Luminati Inc. All rights reserved.