What's going on Nation? I'm Scott from Muscularstrength.com
And today is the day you're gonna stop doing barbell bicep curls. For at least for a while
The goal of this video is to help you guys
Understand that if you're not seeing gains from your in your biceps
and you're doing like loads of weight where your bicep curls or various
Bicep exercise. It's usually because you're having a hard time activating
the area properly or your form is breaking down or both
so what I'm going to do is show you guys a
technique that you can utilize for the next two to three weeks to help you gain better control of
The entire range of motion of any barbell curl that you're doing so you can better
Maximize the efficiency of it to start to see some gains
But before we get to the technique, let's talk about what you're probably doing wrong now guys
This is an EZ curl bar. But I'm gonna be using the outside edges like this to make it mimic
What a barbell looks like when you do a curl
mainly just because a
Barbell is super long and I'm really close to the camera and I don't want
to hit my camera guy because he won't be happy
Anyways, so this is what a normal bar bell curl looks like okay
To perform it with proper form. Your elbows are gonna
stay either in line with your hips are slightly in front
You're gonna curl the weight all the way up to the top of the movement
like this and then as you bring it back down
You're gonna lower the weight away from your body
So your elbows can stay either in line or slightly in front of your hips
it's this motion of
Lowering the bar away from your body that keeps tension
on the biceps and makes the movement, you know much harder to do
Especially when it gets to heavier weight now the problem
is most people, you know, they can bring the bar up
No problem, but as they start to lift heavier form breaks down whether you're realizing it or not
And you start to see either this where the elbow shoot back and the weight just drops
so there's no control of the negative and the other thing you start
to see especially with really heavy weight is
The bar comes down halfway
elbows come back barbell touches like right around the belly button and then the curl
Becomes this half range of motion thing, which doesn't keep tension on the biceps
It just like an idiot in the gym, and I don't want to see that happening to you guys
So I'm gonna show you how to fix that right now. So the first thing we're gonna do is get rid of this
Again this isn't a permanent replacement for the barbell curl, but it's gonna be a replacement for now
So you guys learn how to fully engage your biceps throughout the entire range of motion
what you're gonna do is you're gonna come over here to the cable machine
and the reason why we're gonna do an
Exercise on the cable machine is because this is going to allow us to actually work through all
three functions of the biceps
Okay, when you do on the standing barbell curl
You're only really able to take advantage of to function one of them being supination
and the other one being the actual
Flexion we get to the top of the movement
The third function of the biceps is actually shoulder flexion
Which is when you get to here and come up like this now
when you're doing really heavy weights with a barbell curl
You can't exactly
Curl it to here and then bring your arms out like this
and then do some shoulder flexion to bring the bar to your forehead
Because it just doesn't make any sense. You're gonna end up probably tearing something
But if we come over here to the cable machine guys
And we set it up so that the pulley is about right up to our chin
You're gonna grab the bar and again, we're not using an EZ curl bar
We're using a straight bar. So we can maximize the supination. All right, you're gonna grab your straight bar
And you're gonna lay down on the ground like this and you're going to notice a few things
Right off the bat number one without me even doing anything
My elbows are in front of my hips and they're gonna stay like this the entire time
Because it would be really difficult for you guys to bring those elbows down like that. It doesn't make sense
It doesn't feel right and I doubt the majority of you would even try to do that
so we're already in a better starting position and you guys are already feeling tension on your biceps because
There's tension there. The hands are supinated and we're holding weight in the air now from this position
What you're going to do is you're gonna curl the weight
To your forehead and by curling the weight to your forehead
You see that subtle movement that my elbows just did that's shoulder flexing
So you're getting the flexion of the forearm like this, but because we're using a cable
we're actually able to bring the weight down and then get that little bit of extra flexion from our shoulder and
Which is going to allow us to really flex and squeeze our biceps as hard as we can on every single
Repetition and now because the cable is much higher in the air
It will force us on every single repetition
To fully extend our arms at the bottom of the movement and not cheat ourself on
Taking advantage of what a heavy negative has to offer
So for the next three to four weeks guys instead of doing a barbell curl. I want you to do this cable version
Where you literally lay on the ground squeeze the by as hot as you can
Curl the weight to your forehead and make sure that as you curl
you're flexing your biceps as hard as you possibly can and then you
get that slight shoulder flexion at the top of the movement and
Then control the weight as you bring it back down.
I guarantee if you do this for the next two to three weeks guys
and then switch back to a barbell curl you will be able
To take so much more advantage of that exercise
to start to see some serious bicep growth and I know
Because it's something that I had to do to help my biceps get bigger back in the day
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See ya guys