This
one of the VERY few times that I'm
going to give you permission to use
the power rack for barbell curls...in
fact, I'm going to INSIST you use
the power rack for barbell curls for
this exercise!
With
this exercise you actually HAVE to
use the power rack in order to perform
it...and the reason WHY is going to
light up your biceps like crazy!
Basically,
one of the weaknesses of the barbell
curl is the bottom of the movement...there
is very little resistance until you
get the bar partway up, plus you get
basically ZERO stretch on the biceps
at the start of the movement. Stretching
a muscle is extremely beneficial
for muscle growth.
Now,
what if you could do an barbell curl
exercise that put a good stretch on
the biceps at the bottom then went
right into the NORMAL execution of
the exercise from there so you get
the best of both worlds?
Well,
I can tell you from experience, you
get GREAT bicep training out of it.
And yes, it CAN be done.
Here's
how you do it...
First,
set the rails of the rack to just
very slightly below the dead hang
bottom position of your normal barbell
curl. Set the bar on the rails and
set it right against the uprights.
Use JUST the bar the first time you
try this one in order to get a feel
for how it's done. Then you can start
moving slowly up in weight (you don't
need a whole lot for this one).
Set
your feet back a few inches the bar
so you have to lean forward to grab
it.
Set
your hands on the bar in your normal
curl grip then lean forward over the
bar, like a ski jumper position. Your
thighs will be bracing against the
bar in this position.
Notice
how my arms are locked out straight
with my wrists are bent backwards.
This is already putting a good stretch
on the biceps.
Now,
you're going to use your BICEPS to
push your body back up to the standing
position. Keep your arms locked out
straight and imagine pushing your
elbows forward, which will push your
body back because the bar is braced
against the rack uprights.
Push
until you're almost at the normal
bottom position of the curl (standing
up) and then go directly into the
barbell curl.
Do
these with STRICT form, going for
feel. This takes full advantage of
the increased muscle fiber activation
that happens when you start an exercise
from a stretched position like this.
Come
all the way up to the top (this part
is really just a normal barbell curl)
and hold.
Now
lower the bar down under control then,
as you get near the bottom, move the
bar forward and set it back down on
the rails and against the uprights
of the rack to begin the process again.
This
one will really wake up your bicep
muscle fibers! The stretch at the
bottom brings a whole new level of
intensity to the barbell curl that
you do immediately after that stretch
portion.
It's
going to necessitate using a bit lighter weight
on the curls (to start with), but more than
makes up for it by dramatically increasing
the tension on the biceps.
Be sure to add your comments below!
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