What's going on Nation? I'm Scott from muscularstrength.com today
We're going to be going over proper form for a barbell biceps curl
But before we get started with the three golden rules
I do want to do a quick form check just so you guys understand what proper form looks like
Now you can utilize this exercise the tag at the inner or outer heads a bit more
For example if you want to place more emphasis on the inner head or the short
Head you would do a really wide grip like this
If you wanted to place more emphasis on the outer head or long head of the biceps you've grabbed a closer grip like that
But what we're gonna do is try to hit both heads equally and use a nice neutral grip
Just like this so our arms are about
Shoulder-width a pot now to perform this movement all you're going to do is you're gonna bring your arms forward slightly like this
You know make sure your arms are fully locked out
One of the easiest ways to know that you did a bicep curl full range of motion is at the bottom of the movement you
flex your triceps
Once triceps are flexed you're going to bring the weight up
Curl all the way to the top
Squeeze and flex those biceps as hot as you can and then slowly control and return to the starting position
Flexing those triceps and repeat four reps and now for the first golden rule when it comes to bah-bah bicep curling
What should you use a straight bar or an EZ curl bar well let's start with the EZ curl bar?
There's actually two functions of your biceps one of those functions is obviously to flex the arm
And the other function is to supinate the forearm now. What happens when you use an EZ curl bar
well
The reason why it makes the curl easier is because it places a little less tension on your wrist and when you grab the inside
Handles like that. You'll notice that instead of your hand being totally straight
It's turned in slightly, but what does that mean in terms of biceps activation well technically you're still
Supinating your a forearm like this
But you're not super kneading it all the way out so
Obviously we're going to get some flexion in the biceps when we curl
There is a bit of supination happening at the top
But we're not able to maximize it so if you have good flexibility
And it doesn't bother you to use a straight bar then that's what you want to do
golden rule number one when
possible use a straight bar to maximum most both deflection in the biceps as well as
Supinating your forearm as much out as you can the second Golden Rule has to do with keeping tension on your biceps
And that means you never want to let your arms hang fully down like this during your repetitions
Gravity does play a factor when doing bicep curls if you want to keep tension on your biceps
However, what most people do to try to compensate for this is they do half reps and then obviously guys if you're doing a half
Rep, you're not working your biceps through the entire range of motion which can also create weakness over time
we don't want that we want to build our biceps as big and as massive as possible and
Utilize every single repetition to do that
So what do you do?
Well the fixers actually easier than you think
When doing your curls when you get to the bottom of the movement instead of hanging down by your side like this?
What you're going to do is keep your elbows slightly in front of your hips
This slight change in angle from being straight down
To being about an inch or two in front of your hips is gonna place a great deal of tension on your biceps
Even when your arm is fully extended
at the bottom of the movement
And if you're able to maintain that as you do all your repetitions you're gonna be keeping constant tension on your biceps
Throughout all your reps and see much faster gains and now the third golden rule when it comes to the barbell bicep curl but before
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Alright guys so the third golden rule do not be afraid to use a bit of momentum when you need to
Now obviously as a beginner guys. You probably shouldn't be using any momentum. You should be utilizing weight that you can handle
for all of your repetitions
So if you're doing eight repetitions you should be able to go all the way up and all the way down with good form
for all eight
But as you become a bit more advanced and you're able to push your body a bit hotter your mind muscle connection is much stronger
You should be able to utilize a technique like momentum to squeeze out a few extra reps so for example
Let's say again. You're trying to do eight repetitions now
You don't want to use momentum on all of your reps, maybe the last two to three max
So let's say you're doing your reps and by the time you get the six
Struggling and you barely get that sixth rep when you get back to the bottom of the movement?
Just kind of sit back a little bit and use a little momentum to bring the weight up
Reset your form and then fight the negative on those last few reps
Remember you always get the most muscle damage for regrowth
During the negative portion of the movement so if you're using a bit of momentum
To skip the concentric portion or the way up it's not going to be detrimental to your gains
Because you're still taking advantage of the most important part of the rep just make sure though if you do use
Momentum it is imperative that when you do it
When you get to the top of the movement don't just drop the weight
Get it to the top and then take a second to control flex your core and really focus on
Controlling the negative so there you have it guys. Those are my three golden rules for the barbell biceps curl now
I'm gonna be redoing a lot of my how-to videos so if you have a suggestion for
Exercise that you want to see next
Be sure to go down in that comment
Section below and let me know what it is and for those of you who would like a full
program to stop making some massive gains
I will link to all my programs down in my pin comment below and as always guys more good stuff coming soon
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