Barbell
Basics - Build Big Biceps
Proper Technique with the Barbell Curl
The Standing Barbell Curl has been
much maligned in recent years with some claiming that
technically it's really an inferior exercise for developing
biceps' mass. Others continue to swear by this old standard
and make it an intricate part of their arm development
strategy.
Having done my fair share of every type of curl, I still
see an important place for the Standing Barbell Curl
with two important stipulations: I'm convinced that
the keys to getting great results with this exercise
are
form and grip.
There's no doubt that most people don't get as much
as they can out of Barbell Curls because they use terrible
form. While it's occasionally OK to cheat on a forced
rep or two by swinging the weight up a bit, by-and-large
you want to keep your body still, your elbows in tight
to your sides, and your biceps pumping.
The other often overlooked key is, of course, hand position.
While variation is always a good idea, I prefer to use
a fairly narrow grip with most of my Barbell Curls.
Eight to twelve inches apart is about
right.
By keeping your grip in tight, you'll hit both the medial
and lateral heads on the biceps hard. Using a wider
grip tend to shift the stress onto the medial head,
taking the lateral head pretty much out of the picture.
An added benefit of a narrower grip is that you'll also
work the brachialis fairly significantly. As I've written
many times, the brachialis is one of the real keys to
developing that fully peaked, muscular line to the biceps.
Generate optimum workouts to achieve
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