Here are a few variations that we recommend. While the basic EZ bar curl is an excellent biceps-building exercise, we recommend mixing things up and using different movements for maximum results and to prevent exercise monotony. We recommend to not lock out your elbows during the negative portion of the exercise to keep tension on your biceps.Do not move the elbows too far forward and rest at the top of the curl as this may relieve tension from the biceps.Cheat reps can be effective for overloading the muscles and causing a greater stimulus but this technique, should, ideally, only be done by more experienced exercisers.Choose a weight that you can curl comfortably without needing to rock back, but it should be heavier enough to cause a good effort during each set.Avoid bringing the elbows too far forward although you can move them a little bit forward as it may help to get a better contraction in the biceps.A narrow grip will emphasize the outer head and a wide grip will emphasize the inner head.You can use a narrow, medium, or wide grip to emphasize a specific part of the biceps or to increase the difficulty of the exercise.Curl the bar up and squeeze your biceps, then lower the bar under control but keep a bend in your elbow to maintain tension on your biceps.
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