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A Few Barbell Curl Tips
The barbell curl is one of the first weight lifting exercises that most people are introduced to when they first start working out in a gym. While I can think of probably at least 10 muscle building exercises that will increase the overall size and musculature of your arms quicker than barbell curls alone, most people think that they need to be performing crazy bicep workouts that include 10 - 20 sets of isolation style bicep exercises in order to build bigger arms.
If you need a good solid bicep exercise that will literally force you to build muscle mass and increase the shape and size of your arms, I can't think of any better exercise to work into your routine than heavy basic curls. While I typically like to promote multi-joint compound exercises for gaining muscle mass, I don't consider the straight bar curl to be a compound movement. It is however, as close as you’re going to get to a compound exercise that specifically targets your biceps.
In addition to utilizing the muscles in your biceps, the barbell curl also incorporates various muscles in your chest, shoulders and back, as well as a bunch of stabilizer muscles. While most of these additional muscle groups have limited involvement in making the weight move through the course of this exercise, simply getting a few of the bigger muscle groups in your upper body working at the same time will produce a more anabolic environment in your biceps and will over time lead to bigger arms.
The big benefit to performing basic curls is that you can lift very heavy weight, which in turn stimulates new muscle growth with each workout. Even with
perfect form, you will be able to hit your biceps with a much heavier weight than you would with any other isolation style bicep exercise. Training with heavy weights through a complete range of motion is the best way to stimulate new muscle growth and increase your muscular strength - so stick with what works and focus on hitting your biceps hard and heavy!
I always make it a point to include heavy barbell curls into each of my bicep workouts so that I can make sure and encourage new muscle growth each time I work my biceps. If you want to get the most out of this exercise, design your biceps workout so that you're performing heavy straight bar curls before you jump into any isolation exercises. This will allow you to make sure that you are targeting your arms with heavy enough weight to make them grow before you incorporate any lighter weight isolation movements. Typically, I will perform anywhere from 2 - 4 sets of straight bar curls followed by 1 - 2 sets of any other isolation style movement in order to round out my bicep workout.
How To Perform The Barbell Curl
If you really want to build bigger arms, you need to learn how to perform the basic curl with proper technique and form. If you neglect your form you will eventually wind up hurting yourself and you won't be able to lift at all. So make it a point to learn how to train with proper muscle building form.
In order to perform the straight bar curl:
1.) Space your feet out shoulder width apart
2.) Bend down at your knees and grasp the bar with an underhand grip
3.) Stand upright with the barbell hanging in front of you
4.) Hold your back straight with your shoulders back
5.) Curl the weight up to the top of your shoulders
6.) Pause for a second and then lower the weight (under control) back down to the starting position
If you really want to build big biceps and you want to do it naturally and quickly, then the simple barbell
curl should be a staple in your everyday arm workouts. While there is certainly nothing fancy about performing straight bar curls, over
time you will be able to pack on some serious muscle mass on your arms.
If you need a good solid bicep exercise that will literally force you to build muscle mass and increase the shape and size of your arms, I can't think of any better exercise to work into your routine than heavy basic curls. While I typically like to promote multi-joint compound exercises for gaining muscle mass, I don't consider the straight bar curl to be a compound movement. It is however, as close as you’re going to get to a compound exercise that specifically targets your biceps.
In addition to utilizing the muscles in your biceps, the barbell curl also incorporates various muscles in your chest, shoulders and back, as well as a bunch of stabilizer muscles. While most of these additional muscle groups have limited involvement in making the weight move through the course of this exercise, simply getting a few of the bigger muscle groups in your upper body working at the same time will produce a more anabolic environment in your biceps and will over time lead to bigger arms.
The big benefit to performing basic curls is that you can lift very heavy weight, which in turn stimulates new muscle growth with each workout. Even with
perfect form, you will be able to hit your biceps with a much heavier weight than you would with any other isolation style bicep exercise. Training with heavy weights through a complete range of motion is the best way to stimulate new muscle growth and increase your muscular strength - so stick with what works and focus on hitting your biceps hard and heavy!
I always make it a point to include heavy barbell curls into each of my bicep workouts so that I can make sure and encourage new muscle growth each time I work my biceps. If you want to get the most out of this exercise, design your biceps workout so that you're performing heavy straight bar curls before you jump into any isolation exercises. This will allow you to make sure that you are targeting your arms with heavy enough weight to make them grow before you incorporate any lighter weight isolation movements. Typically, I will perform anywhere from 2 - 4 sets of straight bar curls followed by 1 - 2 sets of any other isolation style movement in order to round out my bicep workout.
How To Perform The Barbell Curl
If you really want to build bigger arms, you need to learn how to perform the basic curl with proper technique and form. If you neglect your form you will eventually wind up hurting yourself and you won't be able to lift at all. So make it a point to learn how to train with proper muscle building form.
In order to perform the straight bar curl:
1.) Space your feet out shoulder width apart
2.) Bend down at your knees and grasp the bar with an underhand grip
3.) Stand upright with the barbell hanging in front of you
4.) Hold your back straight with your shoulders back
5.) Curl the weight up to the top of your shoulders
6.) Pause for a second and then lower the weight (under control) back down to the starting position
If you really want to build big biceps and you want to do it naturally and quickly, then the simple barbell
curl should be a staple in your everyday arm workouts. While there is certainly nothing fancy about performing straight bar curls, over
time you will be able to pack on some serious muscle mass on your arms.