When someone asks you to "make a muscle," do you unhesitatingly roll up your trousers and flex your calve? No way. It's the biceps that everyone wants to get a look at. Biceps, for some inexplicable reason, are the gauge by which one's overall muscularity is judged. If your biceps look good, most people will presume the rest of you does as well.
That's why we want them. You have to admit--the biceps have little to do with overall strength or health. (But damn, they sure look cool.) Okay, they're mostly for "show", yet when they're big and defined and vascular, they're an awesome sight which suggest strength, power and sensuality. Is it any wonder guys want bigger bi's? Impressive arms are so revered that novice gym-goers will spend more time working biceps than all their other bodyparts combined. Of course, all that will do is lead to overtraining. Instead of working harder, it's time to start working smarter.
A NEW OUTLOOK
When it comes to becoming "well armed", the barbell curl is the most popular weapon of choice. It's probably the simplest of all exercises. Yet, because of its apparent simplicity, the curl is all too often executed incorrectly, not only by beginners but experienced lifters as well.
It isn't easy to accept the fact that something so basic can be misunderstood. There's hardly a bodybuilder worth his protein powder who would admit that he didn't know how to curl correctly. But every now and then it's necessary to examine the mechanics of an exercise and when studying the barbell curl, you can begin to see it flaws.
There are some unforgivable abominations of technique when it comes to curls. Leaning back, swinging the weight, bending the knees and hunching the shoulders are all commonly employed tactics which reduce the stress on the biceps. This is another case of sacrificing form for the sake of lifting more weight. In order to optimally stimulate growth, it's necessary to focus the entire motion of the curl onto the biceps. The first step is to eliminate all assisting muscles and isolate the function of the bicep. When performing curls, try leaning back against a wall. This simple adjustment eliminates momentum and prevents cheating. Face a mirror to keep an eye on your shoulders. They must stay relaxed so that they're removed from the execution. Also, when lowering the bar, do not allow the arms to straighten completely. By maintaining contraction, more emphasis is placed on the targeted muscle.
IT ISN'T REALLY A CURL AT ALL -- Or Shouldn't Be.
A major misconception when it comes to curling a weight is the notion that the weight should "arc." If you were to view a standard barbell curl from the side, the motion of the bar moves along the line of a semi-circle. Yet, this motion is not the optimum curve if the objective is to work the biceps as effectively as possible. Once the bar reaches a 45 degree angle, the movement is no longer working against gravity. This excludes the crucial "peak contraction" at the top of movement. In order to get the most out of your curling movement, stay aware of keeping the elbows back. As you lift the weight, the bar should then follow an almost straight line close to the body, as opposed to the circular movement which comes from jutting the elbows forward when lifting the weight. Think of it as "dragging" the barbell up instead of "curling" it. When performing a curl with the back against the wall, your triceps should stay in contact with the wall throughout the up and down movement.
SURE, IT FEELS GOOD--BUT IS IT DOING ANYTHING?
Another common mistake is falling in love with the preacher bench. I know, it's a "comfortable" movement. But it's more of a brachialis exercise than a bicep movement. Have you ever done a workout consisting of nothing but preacher bench curls? You'll feel it mostly in the joint between your forearm and bicep. That gives the illusion that it's working the "lower biceps" but there isn't any "lower" biceps. What you're feeling is mostly residual soreness from the forearm and brachialis which emanates into the upper arm. The truth is, the bicep received very little stimulation. Don't get me wrong. Preacher bench curls will work. But if your bi's are a stubborn bodypart, they're not the best choice. It's better to exert your energy on more effective movements.
A LITTLE OF THIS -- A LITTLE OF THAT
Instead of laying out a detailed biceps routine, work on the above techniques with a set and rep scheme in which you're already employing. The main thing to stay conscious of when working the bi's is keeping your elbows back, and the "arc" of the curl more vertical. You can do this with dumbbells, incline curls, even pulley curls.
These slight alterations in technique can make all the difference between a productive workout and a waste of time. They may seem basic, but the results will be bigger biceps.
And that's what you want isn't it?
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