Bicep curls are a key exercise for developing arm and upper body muscles. There are many variations - lifts can be performed with a straight or curved EZ bar, with dumbbells, kettlebells, on blocks or even with weights in the form of water cans.
The type of barbell grip also plays a role - it can be narrow or wide, and the palm can look up or down (the so-called “reverse grip”). Plus, the exercise can be performed standing, sitting, or in a special Scott bench (in this case, the elbow is fixed).
Anatomy exercises
Lifting the barbell is aimed at developing both bundles of the biceps muscle of the arm - the biceps. The load is distributed unevenly, so the long (inner) beam does more work. Short (external) – loaded using other movements with additional weights.
Biceps exercises with dumbbells or a barbell are classified as isolating movements. Their action is maximally aimed at loading the biceps muscle, but not only. Before you start training, you need to figure out which muscles work in parallel:
- brachyradialis;
- anterior delta;
- brachialis;
- wrist extensors and flexors;
- round shoulder.
Lifting a barbell that is too heavy for your biceps or performing the exercise uncontrollably and quickly will cause irreparable damage to your joints. Uneven load, sudden movement, lack of warm-up before training can lead to muscle rupture. In such cases, further surgical intervention will be required.
About biceps volume
Agree, pumped up biceps look much better than their absence. The shape and size of the biceps muscle are determined by many factors: genetics, physical activity, additional strength loads.
With the help of training, we can remove fat from the surface of the arm, thereby exposing the muscle itself. We can also increase its volume through correctly performed exercises and create greater definition.
As their name suggests, arm flexors provide movements aimed at bending the arm at the elbow. Another function of the biceps muscles is to antagonize the triceps. The triceps and biceps are in some kind of balance with each other, so that the arms do not twitch due to minor pushes back and forth.
The biceps does not play a primary role in the formation of arm volume. For the most part, this is the merit of the triceps (70% of the volume of the arm is created by it). Therefore, you should pay enough attention to both muscles. Work out your biceps 1-2 times a week, and never forget about your triceps (do bench press, seated press, incline press, and other exercises for them). Forgetting about pumping up the flexors and doing just one bench press is also not an option.
Now let's find out how to pump up your biceps with a barbell.
Execution technique
Biceps curls allow you to achieve the maximum effect of developing this muscle if the correct technique is followed. The whole process can be divided into the following stages:
- Preparation. The necessary equipment (barbell, weights, clamps) is prepared in advance, taking into account the weight of the projectile for each approach.
- Choosing the optimal position. The bar is grasped with your hands in such a way that its width is symmetrical to your shoulders. The legs should also be shoulder-width apart and slightly bent. Elbows and hands are parallel to the body and pressed to the sides.
- Doing the exercise. Curling arms with a barbell in a standing position is performed due to the beneficial work of the biceps. Elbows and shoulders should be motionless. The barbell is smoothly raised to the chin with a slight delay at the peak point at the top, while taking a deep breath. After 1–2 seconds, the projectile should be lowered to its original position and exhaled.
The weight of the bar must be optimally selected so that the body is in a level position during the exercise. Breathing is also key, as it ensures the delivery of oxygen and nutrients to the muscle.
Technical details
The barbell can be held with different grips, i.e. placing your hands at different distances from each other:
- with a standard shoulder-width grip on the barbell, the biceps are fully loaded, which opens up the possibility of working with large weights;
- taking the bar with a narrow grip, the emphasis is shifted to the outer long head, but the weight of the burden is reduced;
- more weight is used, shifting the load to the inner head, for which a narrow grip is chosen.
Based on what has been said, it is clear that there is no “worst” or “best” grip: they are different, but you need to use everything to solve the problem comprehensively. If the outer head “sinks”, then change the grip to a narrow one; if the short one lags behind, use a wide one.
Varieties
Working on biceps with a barbell should be comfortable and safe, which is why there are different types of barbells. They can vary in thickness, length, weight, and shape. To lift heavy weights without further injury to the wrists, use the EZ curved bar. It provides a comfortable grip and allows you to fully feel your biceps during training. Working with such equipment is an excellent way to prevent injuries, but it is recommended to alternate between different types of equipment.
The width of the arms depends on the physiological characteristics of the athlete. The distance should be optimal and ensure the most comfortable and productive exercise. There are 3 conventional grip width options:
- Standard. Place your hands shoulder-width apart (recommended for working with optimal barbell weight).
- Narrow. The hands are as close to one another as possible. In this case, the EZ bar is perfect, placing the maximum load on the long head of the biceps.
- Wide. The optimal choice for working the inner (short) head of the biceps muscle of the arm.
These grip options are nominal, so they will be individual for each athlete. The emphasis here is solely on the load of different muscle heads. The secret to success is alternating these techniques; it allows you to expose your biceps to maximum stress, which has a positive effect on its growth.
Standard
Narrow
Wide
It is also useful to lift biceps curls while standing using a reverse grip. This allows you to reduce the stress on your elbows. Performing the exercise allows you to put a good load on the forearms, brachialis, and brachyradialis. The anterior deltoid muscles and forearms are included in static work.
The undeniable advantages of this exercise are:
- Lifting the barbell onto the biceps using the reverse grip method allows you to load the remaining muscles of the arms, which are poorly used when performing movements in standard ways (for example, the brachialis makes the arm visually rounder and larger, and powerful forearms add solidity to the overall appearance of the athlete and enhance the static strength indicators of the arms).
- The reverse grip is an excellent preventive measure. It is suitable for the development of biceps with long-term “stagnation” in its growth.
This type of training should be practiced every 2 arm workouts. It is better to focus on this exercise at the end of the session, which will allow you to load your arms as effectively as possible, which will lead to an increase in their volume.
The strict standing barbell lift is the most effective option for training the biceps arm. Lifting the projectile occurs due to maximum tension of the biceps, isolating all auxiliary muscles. The press is performed similarly to the basic movement, but the bodybuilder presses his back against a flat vertical surface, which allows for maximum load on the flexor muscles. Recently, the exercise has become so popular that special competitions are held for it.
Strict barbell curls also eliminate “cheating,” a deliberate violation of exercise technique when an athlete uses additional muscle groups to do a few more repetitions.
Neck selection
There are many types of bars that can be used to build impressive arm muscles. But let’s look at the most popular representatives of iron sports. There are W-shaped, EZ-shaped and classic straight. The differences between the first two necks are minimal except for a few small details.
The W bar is ideal for working the triceps due to the angle of the handle, while the EZ bar is ideal for biceps. This bar can significantly reduce pressure on the wrists, reducing tension on the wrist joint.
This bar also allows you to work the inner head of the biceps. Therefore, it is good to alternate classes with a straight bar. Scientists have proven that when using a straight bar, the load on the biceps is significantly greater than when using an EZ bar, but if you have weak forearms, then you should initially use an EZ bar.
How to prepare
The biceps muscle is 1/3 of the entire arm. The rest of the muscle mass is in the triceps, deltoids and forearms. The triceps is an antagonist muscle and performs the opposite function - extending the arm. Its training is a direct guarantee of success for the development of biceps.
When preparing for a full biceps curl, you should consider the following points:
- mandatory warm-up before each workout should become a habit;
- establishing the correct technique with minimal weight;
- training grip strength, wrist performance;
- competent alternation of arm training with other muscle groups;
- alternating the grip method, the number of repetitions with different loads and the method of performing the exercise - sitting, standing, strict lifting, “hammers”.
At first, you can train quite successfully with your own weight. Regular push-ups and pull-ups on the horizontal bar are perfect here. You can also use various simulators. This is great training for the biceps.
One of the key points when playing sports is proper nutrition. Strong ligaments and tendons are especially important for biceps curls, so you should eat the right amount of healthy fats.
Warm-up
Establishing the correct technique
Grip strength training
Alternating workouts
Alternating grip method
Proper nutrition
Contraindications and common mistakes
The described exercise is not suitable for all athletes. There are a number of restrictions:
- the presence of injuries to the elbow joints, wrists and shoulder girdle;
- hernias and protrusions of the vertebral region (in mild forms, working with the bar in a sitting position is allowed);
- It is not recommended to lift a heavy projectile without wrist straps if you have wrist injuries;
- This exercise should be excluded for a while in the presence of inflammatory muscle processes or during a common cold, since the ligaments and tendons are maximally depleted.
Before starting serious training with weights, you should consult a specialist, take tests and undergo an examination to determine the possibility of engaging in this type of physical activity.
All progress from training can be significantly hampered by the following errors, which are of a technical nature:
- Excessive body movements while performing the exercise. Doing a barbell curl while standing is much easier than doing it in a sitting position. In this case, the legs help to do useful work, generating additional energy. The exercise should be performed under control, excluding as much as possible the work of other muscles of the body.
- Work at incomplete amplitude. This mistake is especially common for beginners. With such training, non-professional athletes quickly load their biceps, and they begin to move their body.
- Lifting the bar as high as possible. In this case, upon reaching the maximum upper point, the elbows will be pressed tightly to the sides.
- Biceps training does not start with lifting a barbell. This exercise should be done very first in training the biceps muscle, since a large supply of energy allows you to load the muscle well and accelerate its growth.
Taking into account the mistakes described above and not repeating them, your progress from classes will increase significantly. Proper construction of the training process, sequence of exercises and number of repetitions also have a positive effect on the development of biceps.
Presence of injuries to the elbow joints
Hernias and protrusions of the spine
Wrist injuries
Inflammatory muscle processes
Lifting the barbell with elbows back
The main feature of the exercise is that the barbell rises straight up, and it is the elbows that move.
The second name of the exercise is the Gironda lift and its main goal is to pump the upper biceps. To learn an exercise, it is better to first practice it in a Smith machine.
Improved efficiency
To improve the quality of biceps training, you should choose the optimal weight of the projectile, allowing you to concentrate on lifting it. Bending the arms can not be done to the full amplitude to prevent complete relaxation of the arm muscles. Alternating between different biceps workouts with different grips will also help increase your progress in biceps development. It is important to take into account proper rest, since the biceps muscles of the arms are also involved in other exercises. Correct technique and breathing are the key to getting a good result.
It is especially important to carry out maximum contraction of the biceps when the barbell is at the top point. The load must be selected in such a way that the last few repetitions cause a burning sensation in the muscle. This kind of work “to failure” perfectly stimulates the biceps to grow.
Rest between sets should be no more than a minute. You can also use special heart rate monitors that allow you to track your heart rate. The heart rate should not fall below 100 beats per minute.
People who want to quickly build up their biceps should definitely work out with a barbell. This exercise will strengthen your arm muscles. In this case, it is necessary to follow the execution technique and safety rules.
Choose the optimal projectile weight
Correct technique and breathing
Rest between sets no more than a minute
World Armlifting Association
World Armlifting Association has begun a new stage in the development of armlifting. It was created in 2010, not so much to support athletes, but to establish a new sport on the world stage. They developed their own standards and rules and became organizers of large-scale competitions around the world.
To date, several dozen tournaments have been held around the world, in which weightlifters, arm wrestlers, strongmen, wrestlers and other athletes took part. The first president of this organization was Alexander Anatolyevich Filimonov, who at that time was the president of the Russian Armwrestling Association.
