hese barbell curls develop the overall size of the biceps. This is the squat of biceps exercises, the king.

Implementation: (A) Stand  shoulder-width apart and hold the bar with an underhand grip, place your hands shoulder width apart. The bar should hang down at arm's length in front of you. (B) Curl the bar up in a wide arc and bring it up as high as you can, have your elbows close to the body and keep them still. Make sure to lift in a wide long arcing motion, this is better than just bringing the bar straight up and causing the movement to be to easy. Really flex hard at the top for a peak contraction. Lower the weight again, following the same arc and fighting the weight all the way down until your arms are fully extended and your biceps get a great stretch. You can use a little but of body movement in this exercise since it is a mass-building movement, but this is to be kept to a minimum unless you are doing deliberate Cheat Curls. Try not to bent forward or lean back too much, since both limit your range of motion.

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