How To: Barbell Bicep Curl | 3 GOLDEN RULES

How To: Barbell Bicep Curl | 3 GOLDEN RULES


What’s going on Nation? I’m Scott from muscularstrength.com today We’re going to be going over proper form for a barbell biceps curl But before we get started with the three golden rules I do want to do a quick form check just so you guys understand what proper form looks like Now you can utilize this exercise the tag at the inner or outer heads a bit more For example if you want to place more emphasis on the inner head or the short Head you would do a really wide grip like this If you wanted to place more emphasis on the outer head or long head of the biceps you’ve grabbed a closer grip like that But what we’re gonna do is try to hit both heads equally and use a nice neutral grip Just like this so our arms are about Shoulder-width a pot now to perform this movement all you’re going to do is you’re gonna bring your arms forward slightly like this You know make sure your arms are fully locked out One of the easiest ways to know that you did a bicep curl full range of motion is at the bottom of the movement you flex your triceps Once triceps are flexed you’re going to bring the weight up Curl all the way to the top Squeeze and flex those biceps as hot as you can and then slowly control and return to the starting position Flexing those triceps and repeat four reps and now for the first golden rule when it comes to bah-bah bicep curling What should you use a straight bar or an EZ curl bar well let’s start with the EZ curl bar? There’s actually two functions of your biceps one of those functions is obviously to flex the arm And the other function is to supinate the forearm now. What happens when you use an EZ curl bar well The reason why it makes the curl easier is because it places a little less tension on your wrist and when you grab the inside Handles like that. You’ll notice that instead of your hand being totally straight It’s turned in slightly, but what does that mean in terms of biceps activation well technically you’re still Supinating your a forearm like this But you’re not super kneading it all the way out so Obviously we’re going to get some flexion in the biceps when we curl There is a bit of supination happening at the top But we’re not able to maximize it so if you have good flexibility And it doesn’t bother you to use a straight bar then that’s what you want to do golden rule number one when possible use a straight bar to maximum most both deflection in the biceps as well as Supinating your forearm as much out as you can the second Golden Rule has to do with keeping tension on your biceps And that means you never want to let your arms hang fully down like this during your repetitions Gravity does play a factor when doing bicep curls if you want to keep tension on your biceps However, what most people do to try to compensate for this is they do half reps and then obviously guys if you’re doing a half Rep, you’re not working your biceps through the entire range of motion which can also create weakness over time we don’t want that we want to build our biceps as big and as massive as possible and Utilize every single repetition to do that So what do you do? Well the fixers actually easier than you think When doing your curls when you get to the bottom of the movement instead of hanging down by your side like this? What you’re going to do is keep your elbows slightly in front of your hips This slight change in angle from being straight down To being about an inch or two in front of your hips is gonna place a great deal of tension on your biceps Even when your arm is fully extended at the bottom of the movement And if you’re able to maintain that as you do all your repetitions you’re gonna be keeping constant tension on your biceps Throughout all your reps and see much faster gains and now the third golden rule when it comes to the barbell bicep curl but before I show you this be sure to click that notification bell So you never miss a new video upload from me Alright guys so the third golden rule do not be afraid to use a bit of momentum when you need to Now obviously as a beginner guys. You probably shouldn’t be using any momentum. You should be utilizing weight that you can handle for all of your repetitions So if you’re doing eight repetitions you should be able to go all the way up and all the way down with good form for all eight But as you become a bit more advanced and you’re able to push your body a bit hotter your mind muscle connection is much stronger You should be able to utilize a technique like momentum to squeeze out a few extra reps so for example Let’s say again. You’re trying to do eight repetitions now You don’t want to use momentum on all of your reps, maybe the last two to three max So let’s say you’re doing your reps and by the time you get the six Struggling and you barely get that sixth rep when you get back to the bottom of the movement? Just kind of sit back a little bit and use a little momentum to bring the weight up Reset your form and then fight the negative on those last few reps Remember you always get the most muscle damage for regrowth During the negative portion of the movement so if you’re using a bit of momentum To skip the concentric portion or the way up it’s not going to be detrimental to your gains Because you’re still taking advantage of the most important part of the rep just make sure though if you do use Momentum it is imperative that when you do it When you get to the top of the movement don’t just drop the weight Get it to the top and then take a second to control flex your core and really focus on Controlling the negative so there you have it guys. Those are my three golden rules for the barbell biceps curl now I’m gonna be redoing a lot of my how-to videos so if you have a suggestion for Exercise that you want to see next Be sure to go down in that comment Section below and let me know what it is and for those of you who would like a full program to stop making some massive gains I will link to all my programs down in my pin comment below and as always guys more good stuff coming soon Oh, I almost forgot if you like the video Smash that like button

38 comments on “How To: Barbell Bicep Curl | 3 GOLDEN RULES

  1. ScottHermanFitness Post author

    Overloading your biceps is the ONLY way to get them to grow and the barbell biceps curl can help you not only lift the most weight possible, but also fix UNEVEN biceps if you focus on controlled negatives. The GOLDEN RULES series will always deliver super quick tips to help you reach your goals so be sure to let me know which exercise you want to see next! Also…. don't mind the red marks all over my body.. my AWESOME hotel had beg bugs…

    PUSH, PULL, LEGS PROGRAM!- BUILD MUSCLE & STRENGTH! – http://muscularstrength.com/Push-Pull-Legs

    Reply
  2. Josh Landers Post author

    Hi, I’m looking for some bench marking on where I’m at rn I’m 167 5,7 and haven’t done much if any Strength training trying to get into it I can curl 105 max just trying to see where I’m at rn that was on a straight bar

    Reply
  3. Greg Fields Post author

    fucking asshole were goin for bicep peak an routines so go put on 20 more lbs. an then do videos

    Reply
  4. Ben Mash Post author

    Oh. The negative. thanks for the tip. Been bulking up and resting, going back to burning it all off. Needed techniques and you my guy delivered

    Reply
  5. Sunny Kumar Post author

    Sir, I suffer from intense forearm pain, especially between wrist and elbow, it pains during the curls and intensifies after putting the bar down. I have tried both EZ bar and a traditional bar but the pain remains. I also keep in mind the proper form that you suggested. Please help, and thanks for all these informative videos.

    Reply
  6. Bollox Pig Post author

    Golden rule number 4 – keep your elbows against your sides – not going all over the place like yours are on this video!!!

    Reply
  7. My Skateboard Post author

    Hey Scott completely new to working out havent worked out in over a year currently I'm 5'9 scrawny 150lbs just flabby I'm ready to smash these weight and hit 175 of muscle and look great. Thanks for the videos 🙂

    Reply
  8. Lucas Hoage Post author

    Mr. Scott, I've been working out for the past 3 months, seeing steady gains in strength and size. I've been struggling with feeling satisfied during the biceps portion on back/bi day. I have been doing the straight bar curl along with incline db curl prior to watching this. The form changes you suggested have really brought out the satisfaction I was looking for during the routine. The bar being more forward at the terminating point of the eccentric has really hit the spot that I needed hit. Thanks for the knowledge. Be safe.

    Reply

Leave a Reply

Your email address will not be published. Required fields are marked *