Have the big arm, that is a concern that occupies a good number of worshippers, if this is all practitioners. I am sure that if i was a poll among you, the result does not contradict my words! Of course, on the side of the women, this is not so much the volume as the firmness which is research. But the goal is the same: squatting position biceps! In this regard, the curl bar is without doubt the exercise, the more taken for its effectiveness. Yet, despite the apparent simplicity of the movement, it is not so easy to master properly and request a good maintenance of the dos.
Why do the curl bar?
If you aim to build you the massive arm, then the curl bar is done for you. In effect, it is an exercise which aims the biceps and with which it is possible to work fairly heavy. It is an exercise workout that many people regard as indispensable to a good program to work the arm. And they are not wrong because it is an exercise really effective. In addition, it does not request a lot of equipment, only a straight bar or EZ and of weight.
Muscles worked the curl bar
This movement worked mainly the muscle of the biceps brachial and the anterior brachial. The biceps is the largest of these two muscles. This is the one that is responsible for the famous "bump" when you fold the arm. The curl bar also requested the forearm muscles and those located at the front of the shoulder. Finally, by the voltage that it creates, it also makes work the abdominals and the lower back in order to keep a right position. The curl bar is therefore interesting in order to sculpt a thick arm and train the curve of the biceps. It is also a useful exercise to give the desired shape to the forearm.
Execution of the exercise
The curl bar will practice standing with a straight bar in the hands. At the beginning of the movement, the bar is low, thigh height, the hands are pushed out of the width of your shoulders to equidistance of the middle of the bar. The position of your hands is in suit you if you supinate, that is to say that at the beginning of the movement your palms are turned outwards and that in dating back they will be facing you. Before starting, make sure you keep the back straight. This is an important condition for do not injure you and do not pull unnecessarily on the muscles of the back. Your work must focus on the biceps. Your knees should also be slightly bent to keep a good balance and your shoulders should remain in rear.
You have the starting position, it must remain the same throughout the exercise, to share for the arms. Now you are going to incur the biceps in order to mount the bar up to your shoulders by bending the arm. Your elbows should not depart and remain close to the body. Arrived at the top of the movement, the contraction of the muscles of the biceps must be maximum. Finally, you must lower the bar up to its initial position. Do never release the contraction and do not overextend totally the arm. It must avoid to lock the elbow joint under penalty of injure themselves.
The classical error on this exercise is to assist with the momentum which involves the back and increases the risk of injury. Less dangerous, but all the same erroneous, the intervention of the shoulders in the end of the movement can sabotage your exercise because it reduces the solicitation of the biceps, which is quite the prime purpose of the curl bar ! This often occurs when the load is too heavy. One of the important parameters of the exercise is to elsewhere to use a weight that will allow you to burn your biceps but without having to cheat.
Variants of the curl bar
The curl bar can be practiced in different ways. One of the interests of vary is especially to be able to run the movement without pain. In effect, you may have noticed by yourself, but this exercise can cause discomfort in the forearms. This depends on the practitioners, some have no problem, for others, the pain makes the movement impossible. It is then possible to change bar by using an angled bar EZ which will decrease the stress on the wrists. It is also possible to replace the bar by two dumbbells or to work the curl to the low pulley. Finally, it can be practiced with a console on a machine "Larry Scott " which limit the risk of injury, and the tendency to cheat to help.
My opinion on the curl bar
it is difficult to move from this exercise basic muscle which effectively the biceps, this is a must. If you want to get good arm, you'll have to go by him! Fortunately, if you stay serious on its execution, you can't that little risk of injury. Do not try to cheat in the movement and all will be well. Because, be proud to have raised a heavy load that is good, but do so by seeking the good muscles and without harm, it is just a little better.
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