二Head curls are one of the most classic moves in the gym. If you want toned arms, biceps curls are a training program you shouldn’t miss!

There are many variations of the biceps curl. Different equipment (barbells, dumbbells, cables), different grip distances, and different angle changes will give your muscles different stimulation

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Today we are going to introduce to you a modified version of the standing barbell curl!

The traditional barbell bending method is as follows:

This is an improved version:

Although the movement does not seem to change much, compared with other bicep curls, in addition to preventing excessive misuse of body shaking and borrowing force, such changes are the most important difference In fact, at the high point where the movement is nearly completed, the biceps can still feel quite a bit of tension.tension.

In the ordinary bicep curl, at the high point of the movement, the weight is supported by the elbows, and the biceps do not have to exert any force. I believe many people have experience with this. In this way, the small angle change of the body can better maintain the tension felt by the biceps during training movements and enhance the training effect.

The following is the specific action process:

Choose a short barbell with a medium weight!

Adopt a standing position, then bend your hips and lean over 30 degrees, bend your knees slightly, keep your back straight, and use your legs and buttocks for support!

Grasp the barbell with your arms and point it downward vertically to the ground! Then fix your shoulders and bring your upper arms closer to your body!

Activate your biceps, curl and lift the barbell upwards until your forearms and forearms are completely folded, and work hard to squeeze your biceps!

After pausing for one second, slowly lower the barbell. When the dumbbell/barbell reaches the lowest point, your elbow joints should be slightly bent and control the barbell with force

Key tips:< /strong>

1. Keep your shoulders firmly fixed and only your forearms are moving (elbow flexion). This can better isolate the biceps

2. Don’t stop at the bottom: when the arm straightens down, immediately let the biceps contract. You can increase a lot of strength by stretching the arm

3. Weight selection: The weight used each time should enable you to repeat the action at least 10 times. If your arms feel a little difficult to stick to the bottom, then reduce a little weight