The Barbell Curl is a great exercise for developing big biceps when bodybuilding. Many people use this exercise as their primary bicep exercise because it targets both biceps. This saves time by working both arms simultaneously and preserves energy so that both biceps are developed equally.
The bicep is a small muscle which doesn’t require a lot of weight or sets for stimulation. Instead, good form with lighter weight will be more effective than bad form with heavy weight.
Barbell Curl And Timing
Timing your reps will help with good form. By using a three seconds count on lowering of the barbell, you will help keep good form by forcing yourself to be slow and controlled on the eccentric movement. By raising the barbell up within one second, you will enable the concentric movement to be fast and explosive.
Barbell Curl And Good Form
Good form for the barbell curl is more than just timing, it is about knowledge of what to do and more importantly, what not to do. Some helpful tips for keeping good form with your curls are…
- Keep your back straight at all times, never sway or rock your back
- Keep your elbows motionless and pointed down
- Having your wrist angled downward will help engage more of the bicep muscle
- Never use your legs to help raise the barbell.
Unlike the bigger muscle groups like your back and chest which require multiple sets in order to receive the proper stimulation needed. The smaller muscle groups like the biceps and triceps only need a couple sets to receive that same level of stimulation.
Barbell Curl Tip
A good tip to use for getting a great pump in the biceps is to perform your barbell curl exercise after an extreme back routine. Most of the exercises for the back require some bicep activation. After a back routine is completed, the biceps are fully warmed up and can be finished off by a simple set of bicep curls. Keep the weight light and reps high for one to two sets.
Remember that good form is the key to the growth of your biceps. You will see and feel immediate results by performing bicep curls after your back routine.
The barbell curl is safer to perform after a back routine because of the following two reasons…
You are using lighter weights for higher reps to achieve your pump, which helps preserve your form. The biceps are already primed from the secondary movements from the back exercises and are ready to be worked. This method eliminates warm-ups sets and the use of heavy weights which will help prevent injury and saves time in the gym. An additional resource that you can go through that will help you improve the efficiency of your workouts is https://www.laweekly.com/testoprime-review/.