STANDING BARBELL BICEPS CURL

This curl is a basic and old-time classic biceps exercise that works the long and short heads of the biceps brachii and the brachialis. A standard Olympic bar weighs 45 pounds, but unfortunately that is too much weight for many women. Some gyms have lighter bars that can vary from 5 to 35 pounds so that you can work up to the Olympic bar. When you are finally able to curl that bar and then begin adding weight plates, you'll get a great rush from your newfound strength. You can also use curled bars, which tend to weigh less (anywhere from 25 to 35 pounds) than the straight Olympic barbell. Curled bars are easier on the wrists because they allow them more range of motion, so if you have a wrist problem you might try using them. Regardless, they are great for adding variety to your biceps training (see figure 10.2). The longer Olympic bar will add a dimension of balance and coordination for the upper body.

Figure 10.2 Curl bars.

If the temptation to use some body English gets the better of you when doing a curl, then performing barbell curls with the back against a wall throughout the movement will eliminate the urge to swing the weight, thereby helping you focus on working the biceps. It's virtually impossible to cheat and use momentum when your entire spine is pressed against the wall (you may have to walk the feet out from the wall slightly). You may find that you have to decrease the weight that you normally use once you try this curl against a wall. If so, then you have probably been using too many other muscles when you should have been concentrating on your biceps. The other benefit of this variation is that it eliminates the potential for low back injury.

1. Stand erect with an shoulder-width grip on curled bar, with the bar the thighs.
2. Keep the abs tight, straight, and the elbows the sides.
3. Inhale and curl the bar the chest until the completely bent.
4. Squeeze the biceps muscles at the top, pause for 1 second, exhale, and lower the bar back down. Don't lower so far the tension on the muscle bottom.as to release the tension on the muscle at the bottom.