How do barbell curl properly

[Eminem]

I am having problems with arm curls, i am not sure how to do these properly, whenbringing the wait up you want arms to remain stagnent against your sides, and bring the weight up as high as you can before your elbows move?

Then when bringing it down do i full extend my arms, or hold and the bottom, resistance, and not let my arms full extend?


Also: Hows this
close-grip x3
lying extentions x3
dips x3

bb curls 5x5
preachers x3
db curls x2

 

[Vortexx]

While I consider biceps one of my better bodyparts I couldn't get much out of barbell curls until I got my form right.

To begin with, you need to do them leaning against the wall or a pole, for a few weeks, to take out the lower back swing.

Once you established that, you do them free-standing again, but SLOW, fully extend the arms, in fact, try to squeeze a little bit with your triceps, make sure you pull your shoulders downward (otherwise you will do that during the curl to get your arms under the bar, wich is cheating), hold the arms stretched for halve a second and curl the weight up , i use the following tempo:

3 sec down
0.5 sec hold weigdt with stretched arms
2 seconds up
0.5 seconds squeeze at top

 

[Fatty4You]

Not that this really matters, but I was reading an article by Lee Priest, the pro body builder and he says that he doesn't mind letting his elbows go out to the side when curling. He says keeping them tucked in is an unnatural movement and he feels it better when his arms do what they feel is natural.

Now, granted, he's got 21 inch arms, but hell, when you are taking as much juice as the pro take, i think any kind of stimulatino will cause growth.

For me, my wrists are not very flexible, so in order to cut down on the pain, i have my hands at a wider-than-shoulder width apart, which for gripping without too much twist in my forearm. And, having my hands out so wide pretty much keeps my elbows in on their own. DOing this, i feel i keep fairly good form, and i can get a pretty good pump going. Although, i have to use a somewhat light weight to keep it from getting ugly.

-Fatty

 

[Thaibox]

I'm of the opinion that letting the arms fully extend removes stress off the target muscle(bis). I go so close to extending that it probably looks like I am, but I'm not, simply to avoid this potential cheat while getting full ROM.

 

[Eminem]

Do you guys prefer a barbell or ez curl bar?

How is the rest of my arm workout?

 

[Fatty4You]

I have mixed feelings about the Ez curl bar. oN the one hand, i feel it take a lot of stress of my wrist by letting my hands rotate inward a little. However, on the other hand, my letting my hand come in , i feel i am entereing more of a hammer-type curl, and therefore am putting more emphasis on the forearm than on the biceps.

I get the best bi pumps from barbell.

Or course with preacher, i do the ez bar curl, but it hurts my writs to go all the way down, so i can never really hit a full ROM on peacher unless i use single arm dumbbell preacher.

As for your routine, i probably am not the best to say. I use a somewhat atypical approach. Traditionally, barbell curl is suppose to the the MASS builder for bis. But, one of the main functions of the bi is to rotate the forarm outwardly. If you dont believe this, try flexing your bi with your palm facing downward: the muslce aint so tight??? Now try doing it with the palm facing upward: nice and beefy right????

So, since i feel the main point of the bi is rotation, i start my workouts with alt. curls so that i can rotate as i raise the weight and really get that squeeze at the top. I generally reserve barbell for a last exercise. [but this changes from time to time, depending on how long i have been doing what...]

Hope that makes sense, or is helpful.

-Fatty