As far as my own training I have always found biceps curls boring. I prefer exercises where the entire body is more involved. However, I realize that weakness in the curls might (a hypthesis) be holding me back in pull-ups and potentially deadlift). One reason that I often drop out when I place curls in my program is that I never really felt in in the biceps until I tried this: # To completely isolate elbow flexion use curl variations where the elbow is supported on a preacher bench, a regular bench, the floor, a wall or the athletes/clients thighs. Additionally, I experiment with # When curls are performed with dumbbells or barbells and slow-moderate tempo it is an option to open the hand in the bottomposition and let the dumbbell/barbell shift (controlled!) to the fingers. The concentric phase is then initiated with explosive finger flexion. (Pros: dynamic finger strength, reduced SSC of elbow flexors, increased momentum (the weight is moving when the elbows start to bend. Cons: In most cases a reduction in load compared to what could have been curled. # FMT: * Squeeze handles until knuckles turn white. * With bars = Break the bar (biceps is a supinator) * Keep scapula fixed by rhomboids and lats = biceps orginate from scapula and if scapula is not anchored biceps will not contract to full potential.
Posted on: Tue, 02 Dec 2014 15:48:29 +0000
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