Tips like this will take you biceps gains from Low-Class Saiyan to ULTRA INSTINCT! Want more?? Smash that THUMBS UP button! #BreakingTheNattyLimit
*READ FULL ARTICLE WITH PHOTOS*
Today is the day you’re going to stop doing barbell bicep curls…at least for a little while. The goal of this article is to help you understand that if you’re not seeing gains in your biceps, and you’re doing loads of weight for your bicep curls or various bicep exercises, it’s usually because of two things.
The first is because you’re having a hard time activating the area properly, and the second is that your form is breaking down. Or, it could be a mix of both of these issues. So I’m going to show you a technique that you can utilize for the next 2-3 weeks to help you gain better control of the entire range of motion of any barbell curl that you’re doing, so you can better maximize the efficiency of it, so you can start to see some gains. First, let’s talk about what you are probably doing wrong with your regular barbell bicep curl.
The Problem With Barbell Bicep Curls
To perform a barbell curl with proper form, your elbows are going to stay either in line with your hips or slightly in front. You’re going to curl the weight all the way to the top of the movement, and then as you lower it down, you’re going to lower it AWAY from your body so that your elbows can stay either in line with, or slightly in front of, your hips. It’s the motion of lowering the bar AWAY from your body that keeps tension on the biceps, and makes the movement much harder to do, especially when it gets to heavier weight.
The problem is that most people can bring the bar up pretty easily, but as they start to lift heavier, form breaks down (whether you’re realizing it or not). You then start to see the elbows shoot back behind the hips on the eccentric portion of the movement and the weight just drops with no control. Or, the other thing you start to see with really heavy weight is the bar comes down halfway, then the elbows shift back, the barbell touches just below the belly button, and then the curl becomes a half range of motion movement, which DOES NOT keep tension on the biceps. It just makes you look like an idiot in the gym, and I don’t want to see that happen to you! So I am going to show you how to fix that problem.
Maximize All 3 Functions Of The Biceps
The first thing you’re going to do is get rid of your barbell. Again, this isn’t a permanent replacement for the barbell curl, it’s just going to be a replacement for now until you learn how to fully engage your biceps throughout the entire range of motion. You’re instead going to use the cable machine for your biceps. The reason why you’re going to use a cable machine is because this is actually going to allow you to work through all 3 functions of the biceps.
When you’re doing a standing barbell curl, you’re only really able to take advantage of 2 functions – one of them being supination, and the other one being the actual flexion where you get to the top of the movement. The third function of the biceps is actually shoulder flexion, which is when you get to the top position of the movement, and then raise your arm up further. When you’re doing really heavy weights with a barbell curl, you can’t exactly curl it to the top position, and then bring your arms out so you can do shoulder flexion to bring the bar to your forehead. It doesn’t make any sense, and you’re just going to end up probably tearing something.
Floor Cable Bicep Curl
So instead, you’ll go over to the cable machine, and set it up so that the top of the pulley is at about your chin level. You’ll then grab the bar (make sure it is a straight bar and not an E-Z curl bar, so that you can maximize supination) and lay down on the ground flat on your back. You’re going to notice a few things right off the bat. Number one, without even doing anything other than grabbing the bar and laying down, your elbows will be in front of your hips. They’re going to stay like that the entire time, because it would be really difficult for you to bring your elbows to the floor – it doesn’t make sense, and it doesn’t feel right.
*CONTINUE READING HERE*
Program Selector – Get The Right Program For You! –
—————————————-
Subscribe To My Channel –
—————————————-
1 on 1 Online Coaching –
—————————————-
DOWNLOAD MY APP! – iPhone & Android!
—————————————-
MORE TIPS! –
33 comments
Tips like this will take you biceps gains from Low-Class Saiyan to ULTRA INSTINCT! Want more?? Smash that THUMBS UP button! #BreakingTheNattyLimit
CHEAT & RECOVER PROGRAM – Build More Muscle Than Ever Before! – https://muscularstrength.com/cheat-and-recover
3:26 too many bahs
Scotty. I love your videos, but I hate your forced Boston accent. It didn't exist on your first videos. Your videos would be much more enjoyable without a forced Boston accent. Thanks brother!
Hi Scott, I've just started doing weights but unsure as to what exercises I should be doing and when. Someone said to me do the following for 3 days straight:
arms, shoulders one day
legs the next day
chest and back the next ( so working out 3 days in a row) and then doing the same for the next 3 days which would take me to Saturday and then resting Sunday and starting over again Monday.
Do you think this is a good idea
Thanks Scott💪!!this routine looks much better .
Jeff and buff dudes are more cut and bigger than you and they do bahbell curls so how bout you stfu just cuz your genetics aren’t the same.
You should start doing bahbell curls cuz your biceps are weak
Brilliant
Scott can you make a video about pull day Please.
Theres no way I could do that at my gym as the equipment is put closely one to another. People might step on my ugly face haha
yay! thanks, scott! the biceps has always been a challenge to me. been hitting plateau with it couple of times already. I sure hope this works for me… 🙂
Perfect bisep exercise !!!!!!!!!!!!!!!!!!!!!!!
For you Scott, watch?v=fxJY2dUu0Z4 @ 05:57. You really need to see this.
Scott!! I started your new technique, and it is epicly intense!!! I love it!!
is it safe if you have a sore elbow?
When are you gonna launch your app for mac store man?
Yeah, I guess with the barbell your not compleeting the movement but with dumbell, if you are putting them away from your body in th neutral position, it feels right, no?
I've been lifting since I was 16 and I'm 46 now. It's always been at home so no machines other cable. This is one of the best exercises ever! THANK YOU!
My hubby has this belt thing and you put your arms in there which keep them in the proper position. So that’s what that is all about. No cheating with that thing. He had me try it and i was like: “OMG, it’s so much harder!” And he was like: “yeah, cause you are actually using your biceps only.” 😂💪 old school
Just use an arm blaster. Cuts down on the ability to cheat
Can't you just do the same thing standing if you move that cable origin thing (idk the name of it) down to the floor? The tension direction seems the same: straight through the arms in the initial position and kinda perpendicular in the contracted one.
This seems to imply (if I'm understanding correctly) that drag curls aren't as effective. Is that true? And if so, why?
Has anyone ever told you that you look like Tom Cruise? I don't know but you remind me of him lol
The bahbel
You remind me of Goku
Scott I just want to say you have changed the way I read “barbell.” Now when I read it the inner voice in my head reads it as “bahhbell.”
ty for the tip, i can start see gains on second week 🙂
great exercise!
sleeping curls, nice content bro!!
If I train from home, I guess I can use the purple band and a door anchor from door top , maybe loop it around the middle of my abwheel to use as the bar
This has helped my biceps gain TREMENDOUSLY! Cannot thank you enough- so glad I found you and your extremely informative website. 💪👏💪
Great tip thanks man
Hey Scott I face a problem while I do barbell curl
While lifting up or supination my both arms doesn't go up even
Either one of the arms goes first and the second arm follows how to get over this problem?