To Perfect Body

Curl bar

Purpose of the exercise

  This resistance exercise engages and develops the biceps. The curl bar is the base isolation exercise for the biceps.

Targeted Muscles 

  The biceps brachii short and long serving, the brachialis and brachioradialis.

Running the exercise

  Starting position standing still and back straight, knees bent leg or Advanced to avoid cheating by helping the momentum, elbows close to the body. Up and down the bar smoothly. You can vary the spacing of the hands using a wide grip, medium or tight.



Breathing

  Inspire movement starts when the arms are extended, and blow during flexion.

Safety

  This year, we often find that practitioners cheat and help the momentum leaning forward and giving impetus to the lower back. Then they move the elbows forward with the help of the front of the shoulder (anterior deltoid) and upper chest. By performing the exercise this way, the biceps is not applied throughout the range, and the recruitment of fibers is not possible. Muscle stimulation and development will therefore be affected.

  For a good embodiment, keep arms close against the sides and perpendicular to the ground.
To avoid momentum, and still keep your back straight, knees bent forward or a leg to stabilize the body. It is also possible to make the exercise even more strict, keeping your back against a wall. This prevents cheating, and it is also the way it is run in competitions curls at the helm.

Variants

  The curl bar can be achieved at low pulley using a straight bar, an angled bar called "EZ" or even with the rope.
It is possible, in the right bar, touching more or less intensive of the two beams of the biceps brachii. The starting position is classic, taking into supination (as in the video above), palms face to face and knees slightly bent:

  If one wants to carry the work on the long head of the biceps (outside arm), take a tight grip.
If one wants to carry the work on the short portion, take a wide grip.

  The overhand grip bar (reverse grip) as the hammer taken elsewhere (semi-pronation) is wearing some of the stress on the brachioradialis, a muscle that runs through the forearm and joins the humerus. The muscles of the forearm, the wrist extensors are also strained.
In both cases, the brachialis will be sought by these exercises, the biceps also, but less.


An other exercice for biceps : Dumbbell Curl.