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Try this bicep barb blaster curl workout on your next arm day



Barbells are not only suitable for movements with multiple joints such as presses, squats and ripcords. The tools are also suitable for bicep curls.

But we're not talking about squatting down a camp and grunting through so many cheat reps that the rest of the fitness center annoys you. This Long Barbell Curl Series from Men's Health Fitness Director Ebenezer Samuel, C.S.C.S. takes balance, concentration and the willingness to be humiliated by the counter to get the right shape.

"The long-bar curl will force you to curl up on the positioning of the bar and the nuances of your underarm action while you're curling up," he says. "Whenever you curl something, you always want to work to get the rod parallel to the ground."

This position is so important because it means that your hand is supinated throughout the movement (1

9459044) instead of spinning halfway through the curls. This late curve means that the bicep does not need to apply so much force to lift the weight. Samuel says the deficiency may be one reason why the muscles do not develop as much muscle as they want out of the curl.

CAP Barbell OB-60 2-Inch Bar

You could be sloppy with your dumbbell curls, but flaws on the barbell are harder to miss. "The longer levers on the long pole make it bigger, so you do not have to notice anything unless you rely on something," says Samuel. You also take on an extra challenge by performing the exercise in a kneeling position and putting all the pressure on you to complete the repetitions without compensating for the bad shape by moving your body.

In order to perform the barbell curl stack of the barbell, you will need a pole and possibly a mat for your knees. Samuel says that you would ideally use a shorter barbell like CAP Barbell's.

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  • Kneel down to the ground, squeeze your core and Your buttocks to hold a strong position.
  • Hold the dumbbell with one hand with a supinated handle (under your hand) Hold the barbell up.
  • Hold the handlebar down while holding the bar Lower your elbow 90 degrees. Pause for 1 second.
  • After 6 to 8 repetitions, immediately apply a dumbbell and perform 8 to 8 of 10 one-arm dumbbell curls, focusing on maintaining this supinated position .

    If you do the work with this move, you'll see benefits. "Of course, you're wearing the good curling behavior of the long n curl-curl with the dumbbell curl, it's especially at first reps, and that's the idea, "says Samuel.

    Would you like to further define your basic curl shape? Watch this video to master the move:

    Add 4 sets of the Barbice Biceps Curl stack to the front end of a curl session. More tips and routines from Samuel can be found in our complete Eb and Swole workouts. If you want to try a more engaging routine, consider the Ebs New Rules of Muscle program. Brett Williams