Everyone wants huge arms. But if you’re doing any of these easily avoidable errors, it’s off to the drawbacks for your workout plan. Keep reading this blog by CRB Tech Reviews to know more.
There are a number of biceps curls for building big arms, each of which has its advantages and disadvantages. But if you think about the one true King of the Curls, it would surely the standing barbell curl.
Matters can go awry when it comes to perform a standing barbell curl. Here are the top 4 mistakes in form that could send your biceps workout to the waste.
Mistake 1: When You Rock Your Body
Did you notice that you’re stronger when you do a curl standing instead of sitting down? It is because you feel like a mighty warrior standing on your own two feet. But it’s more likely because you’re using your knees and hips to generate a body language.
Momentum could help you overcome a sticking point in the curl, which for most of us is about halfway up the range of motion (ROM). But using other muscle groups to get that barbell up top means you’re taking away some of the workload from your biceps. You need to stop the rocking to get a true standing version of the curl. You’ll also protect your lower back from bad-form-induced injury.
Plus, if you use a weight you can’t lift with good form on the very first rep, you’re turning a single-joint exercise into a multijoint movement, which lowers the stimulus on the biceps. If your biceps can’t handle the entire load for say one rep, you’re forcing your lower back and legs to make up the difference.
Keep the degree of body swinging to a minimum so you could push past failure without overloading your spine.
Mistake 2: You Can’t Fully Extend Your Arms
One way some people try to impress others at the gym is by putting a whole lot of weight on the bar, but then cheating on the eccentric portion of the curl. Instead of fully extending their arms down at their sides, they extend them partway and lean forward. It appears as if they’re lowering the bar…but they aren’t.
When this technique is done purposefully, it’s called partial-rep training. But when you’re trying to push too much weight on a standing curl, it’s a cheat.
Mistake 3: To Raise the Bar as High as Possible
You might heard that when you do curls, it’s best to “raise the bar as much possible.” Not too much. The correct guide is bring the bar as high as possible, as long as your elbows remain by your sides.
The basic curl must be done with your elbows pinned by your sides. In an effort to raise the barbell higher, many lifters push their elbows forward. This brings the front delts into the performance, which lowers the work your biceps were supposed to do.
Mistake 4: Not Performing Barbell Curls First in Your Biceps Workout
What’s the prime real thing when it comes to your body-part routine? That is the movement you do first, when your energy levels are highest and you can push the most weight. Doing your standing curls first makes you to emphasize both mechanical tension and muscle tear down, both of which are necessary for muscle growth.
Don’t fear to start out by choosing a heavier weight and training at the lower end of the hypertrophy rep range when your strength is high. These lower reps give you slightly better strength-and-size stimulus than if you opted for less weight and 10 reps.
Once you reach the final set of your workout, do concentrate on curls or other seated exercises. These moves are much more isolated, so it’s harder to cheat on them.
The standing version of the barbell curl, if done correctly, is indeed the best of all the curls.
We conclude now.
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