Barbell Curl

The barbell curl is a very unique exercise. With the correct execution technique, it is single-joint insulating. At the same time, when working with large weights and using the "Arnold's cheating" technique, it becomes multi-joint, with a uniformly distributed load, which means that it can even be used as a base one.

Purpose of the exercise

Let's see what an exercise such as curling with a barbell is intended for.

Regardless of the technique, this exercise perfectly develops the biceps muscle of the arm. In particular, it is with its help that those notorious "banks" can be developed.

Benefits

Its main advantages are:

• extremely simple technique;
• great variability: can be performed while standing, sitting, using the Scott bench;
• the ability to work out not only the biceps, but also the brachialis lying under it;
• versatility: lifts are used both during a circular and during splits;
• low injury risk.

And, most importantly, it suits even those who have only recently crossed the threshold of the hall. In combination with basic rods, it can give a significant increase in volume and strength indicators.

An interesting fact: often beginners in the gym strenuously "pump bituhu", neglecting the basic rods. Because of this, the result is very much reduced, which leads them to frustration.

Remember, the growth of the muscle groups of the biceps is possible only with preliminary fatigue with basic exercises.

What muscles work?

Despite the seeming isolation, as in the case of pull-ups, reverse bending of the arms with a barbell, or rather, their negative phase, involves a huge amount of muscles. Including:

• front deltas (act as stabilizers);
• triceps;
• lumbar muscles (used when holding the body upright);
• muscles of the press and core (body stabilization is involved);
• legs (static stress in mind, an increase in a person's weight due to a projectile).

When bending the arms with a barbell with a reverse grip, the forearms are additionally involved, since in this case the barbell does not lie on the palm of the hand, but is held by the force of the fingers.

"Arnoldovsky" version

Bending arms with a barbell according to the Arnold Schwarzenegger technique deserves special mention. This is a biceps curl using the back muscles and correct deflection.

Features of execution

The technique for performing this version of the exercise looks like this:

1. For work, the weight is taken, which can be done 1-2 times with the correct technique. For insurance, a weightlifting belt is worn.
2. The projectile rises with a jerk with the body deflected back and the shoulder blades are brought together.
3. The bar is then lowered slowly with more emphasis on the negative phase.

Muscles worked

Bending the arms with a barbell for biceps using the Schwarz technique radically changes the load on the muscles.

Pros and cons of the "Arnold" variant

Is it worth using Arnold's cheating in your workouts? Indeed, on the one hand, this is a very traumatic and difficult exercise that requires more concentration than the classic barbell lifting technique. On the other hand, the benefit from it is not as great as it seems.

Of course, for people who have been in the gym for less than one year, cheating will do more harm than good. But for people who are faced with a plateau of strength in the rise of barbell lifting, this variation may be more powerful than the principle of "one step back, two forward."

Multi-joint exercise does not affect overall height as much as other basic combinations - be it deadlift, deadlift, squat, or bench press.

Classic execution technique

Regardless of the chosen exercise variation, the general principles of the technique always remain the same.

As for the selection of weight, in the work on strength, such a projectile is selected with which it is possible to bend the arms with a barbell standing no more than 7 times per approach, observing the technique. In work on speed-power indicators - weight under 12-15 times. For pumping, any working weight with which an athlete can perform over 20 times at a high pace is suitable.

How to do classic barbell curls correctly:

1. The projectile must be gripped with the palms facing the top, at a distance of half of the palm from the ribbed edge of the neck (approximately shoulder width).
2. At a fast pace, lift to full flexion at the elbow joint.
3. Slowly and in a controlled manner, lower the projectile, without bringing it to the bottom point.

Important aspects:

• With any technique other than Arnold's, the body must remain upright;
• The elbows are not fully extended in the reverse phase;
• When working with a w-shaped bar, movement in the elbow joint should occur along one axis.
• You can not press your hands to the body, or strongly bring your shoulders forward.

Exercise variations

There are a huge number of variations on the topic of execution, for example, seated barbell curls. It allows you to fix your back and reduce its effect on lifting, which will significantly improve your strength performance.

Reverse bends deserve special mention. They, like Arnold's version, are designed to overcome the power barrier. There are two main variations of the exercise.

1. Using a partner. A person helps to pile the barbell to the highest point, after which he insures during the negative phase.
2. Using a smitt bench.

Negative lifts can be used as a finishing element in a strip set, or start with them the first "non-warm-up" approach. After such a load, the muscles adapt to stress, which will increase the working weight by 10-15% during the session. But most importantly, due to this exercise, the maximum strength of the athlete is significantly developed.

To pump or not to pump?

There is a lot of controversy regarding the curl of the arms with a barbell on the Scott bench. On the one hand, the use of a special simulator allows you to isolate the load as much as possible, concentrating it exclusively on the biceps.

On the other hand, such isolation, when the rest of the muscles are turned off, does not allow taking significant weights. In this case, the only possible option is pumping with a low weight.

And it is about pumping that the greatest controversy occurs. Some specialists in the field of physiology, believe that biceps - like triceps, in view of its peculiarity, can grow only with multi-repetitions.

Opponents of pumping believe that it only increases strength endurance, and helps to store glycogen, while the muscle is depleted faster, which does not allow constant weight gain.
In fact, both points of view have a right to exist. With one small amendment - pumping, like the Scott bench, is not needed by athletes who have been in the gym for less than a year. Isolation - as well as improving the transport system in the muscles, you only need to simulate the stage "one step back, two forward", or for those who want to work out the muscles in maximum isolation.

Training complexes

There are a huge number of different programs that use both the Arnold variation of the exercise and the classical one. Let's consider the main ones:

Interesting fact. Most CrossFit programs are built using the principles of the BB circular system. In particular, at first there is a strong pre-fatigue of the basic muscles, after which the flexion of the arms with the projectile is used as an effective isolating one.

Conclusions

Whatever variation the athlete chooses, it is absolutely impossible to completely exclude lifting the barbell to the biceps. After all, there are no longer exercises (with the exception of block alternatives) that can maximize the use of the biceps flexor muscle. Even the bent-over barbell row implies an emphasis on the latissimus dorsi.

And that's why, if you want really big and functional arms, which you will not be ashamed to show on the beach later, the only way is to lift the weight for the biceps.

Watch the video: Beginners ARMS workout for MASS! BBRT # 102 Hindi. Punjabi (May 2025).