![]() If you’re intermediate or advanced, you can add more sets and do other biceps exercises. However, since beginners should limit direct biceps training in general, don’t do any other biceps exercises. If you’re a beginner, I recommend doing 3 sets, 1-2x per week. The barbell curl has practical applications for all levels of experience. Please leave the squat racks for squatters! It is basic gym etiquette to not curl in the squat and/or power racks.It’s generally a best training practice to Prioritize the barbell curl ahead of other biceps exercises in your workout.I noticed the instant improvement of a stronger stance and posture, which not only prevented various technique errors, but also boosted my strength a bit. I recently made a conscious effort to tense my core. Flex your abs and obliques! I mentioned this earlier, but it warrants repeating.Whereas, more flexing your wrists reduces the range of motion and diverts tension to the forearms. Keep your wrists straight in relation to your forearms, throughout the movement.A narrow grip targets the outer biceps head.A wide grip puts increased focus on the inner biceps head.Adjust grip width to hit the biceps from a different angle.The EZ-Curl bar design enables various ergonomic wrist positions. ![]() Use an EZ-Curl barbell to prevent the wrist strain that can potentially occur when doing the barbell curl with a straight bar.The trade off? You can’t curl as heavy, and progression is harder. ![]() But if you want more biceps isolation, don’t move your elbows. Above, I instruct you to move your elbows forward on the concentric back on the eccentric.
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