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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 musclebuilding program. Sometimes we take things for granted,especially when it comes to performing the basic exercises thatconstitute the core of most bodybuiders’ training regimes.It is useful, therefore, to describe in detail the processesinvolved in actually doing these exercises. This will helpbeginners to start out using the correct techniques beforemoving on to potentially more dangerous heavy weights. If italso helps more experienced lifters to redress some of thelittle faults that have almost imperceptibly crept in over theyears, all the better.In this article we’ll take a close look at the biceps curl usinga barbell.MUSCLES TARGETED: brachialis, biceps brachii, brachioradialisPREPARATIONGrasp the bar with a closed, supinated grip. The grip should beshoulder width.STARTING POSITIONStand erect with the feet shoulder width apart, knees slightlyflexed. Fully extend the elbows and rest the bar on the thighs.Position the upper arms against the sides of the torso.UPWARD MOVEMENTFlex the elbows until the bar is a few inches from the frontdeltoids. Keep the torso erect and the arms stationary. Keep allmovement smooth.DOWNWARD MOVEMENTAllow the elbows to slowly extend to the starting position. Keepthe torso and knees in the same position. Repeat or finish set.
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