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  1. #1
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    Default Bicep exercises!!!

    Hi guys. When doing any bicep curl particularly a barbell curl should you let the bar hang at the bottom or stop a few inches before from hanging? Saw a clip on YouTube which mentioned the old school bodybuilders letting gravity take control and let the weight hang at the bottom?

    Thanks

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    Default

    when I do a barbell curl I will let the bar come all the way down to the bottom of the movement and at the top of the movement I will bring the bar up as high as I can without bringing my elbows forward
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    Default

    Would you bring the weight down to the point where there is still a little bit of tension on the bicep or would you just let the bar hang low And let gravity take effect and then curl it up again?

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    M&S Power User Nezzy's Avatar
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    Default

    I'll let you into a little secret: It doesn't ****ing matter.

    Biceps curls will have the same effect whether you do them slow and carefully with perfect form, or just swing around big weights like an ape. If you Squat with bad form you could seriously damage your back/knees etc. If you curl with bad form you may look a bit retarded but you'll probably be fine. Biceps curls are just a finishing move for your biceps and will in no way be the difference between small arms and big arms. If you want big arms, focus on your compound exercises, make sure you squat, deadlift, bench and row with perfect form and your arms will grow on their own. Feel free to do some biceps curls at the end of an upper body session to get a pump, at least the post workout mirror pose will look better.
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    Squat = 170kg ... Deadlift = No improvement ... Bench = No Improvement

  5. #5
    Trusted Advisor Doug's Avatar
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    Default

    Quote Originally Posted by F41SAL View Post
    Would you bring the weight down to the point where there is still a little bit of tension on the bicep or would you just let the bar hang low And let gravity take effect and then curl it up again?
    Use a full range of movement, right from the bottom to the top. I see many people using only the strongest part of the exercise, but some of these ego trainers arent even able to fully straighten the arm, so are unable to train the triceps properly. If we werent meant to fully straighten the arm then we wouldnt be able to do it
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    Default

    Depends on why you train your biceps a bit. I need full range to protect my biceps for strongman events. Its probably a good idea to train the full range of motion anyway, but you'll get results as long as the muscle is working.
    You Can't Out-Diet Lousy Training.

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    Default

    Thanks for the responses guys. Appreciate it

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    Default

    Quote Originally Posted by F41SAL View Post
    Hi guys. When doing any bicep curl particularly a barbell curl should you let the bar hang at the bottom or stop a few inches before from hanging? Saw a clip on YouTube which mentioned the old school bodybuilders letting gravity take control and let the weight hang at the bottom?

    Thanks
    Let it all hang bro, just like most of us do when the house is empty on a lonely given Sunday!
    Same goes for them Chin ups by the way , full hang right off them bars & feel the biceps contract on every rep!
    Decent ROM work is brutal, but quite rewarding, don't fall into the chasm of partial training....just yet anyway!

    Also you'd be better placed posing this query on curlzzz to some of the saucy local girlzzzz, as per catchphrase they are the reason for doing them in the first place.....right?
    Big Exercises FIRST. Finishing Touches Later ALWAYS

    "Here's the thing...Something like 80% of the population doesn't even workout. Out of the 20% that do 80% don't squat... And out of the 20% that do squat, maybe 10% of those actually SQUAT! Not smith machine squats, not 1/4, not 1/2, or 2/3 squats, but actual squats... So call me surprised when I see someone doing 2/3 plate full ROM squats so effortlessly"

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    Squat: 180kg 400lbs
    Bench: 130kg - 287lbs
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    Default

    I am pursuing emt refresher course and into practice now which requires a lot of strength. The exercise tips will be a great help for my profession.

  10. #10
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    Squat, bench, deadlift, row, press. Do conditioning. Add weight when you can. Eat well. Really all there is to it.
    You Can't Out-Diet Lousy Training.

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    Default

    Quote Originally Posted by F41SAL View Post
    Hi guys. When doing any bicep curl particularly a barbell curl should you let the bar hang at the bottom or stop a few inches before from hanging? Saw a clip on YouTube which mentioned the old school bodybuilders letting gravity take control and let the weight hang at the bottom?

    Thanks
    Full ROM, at the bottom I always go to elbow lockout, when you have the opportunity to safety stretch the muscle each rep as you do on curls, take it, it facilitates a stronger contraction.

  12. #12
    M&S Injury Advisor yitmy's Avatar
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    Default

    If you let the weight go down fully the initial contraction may be stronger but you do get more joint compression in the elbow joint. This could be harmful if you say have an arthritic condition or elbow pain. If you lower the bar/weight so your arm is almost straight you maintain tension on the bicep tissue which actually increases the time under tension, and reduces the joint compression I spoke of earlier. This increase in time under tension may also improve your muscular development of your biceps especially if done slowly.
    A home gym consisting of Bowflex Power-Pro XTL and power blocks(5-90). Also been working out consistently at a community center-JCC since November of 2014. Nice to have the home gym to fall back on off days.

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    Default

    If you don't hit the bottom, you won't get a full stretch as well as full of motion. If you want to take full advantage of your bicep exercises, or any exercises for that matter, make full range a priority but you can always perform exercises in your weakest points like the middle, top or bottom. Example if you perform the "21's" with the bicep curls (7 at the bottom, 7 at the top part, 7 full range), you'll still get the full range part as it is the last part of the exercise.

    Here's something that might help you boost your progress on bicep building: http://fitfrek.com/10-easy-ways-to-s...bigger-biceps/
    Last edited by nader; 12-22-2014 at 10:28 AM.
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    Default Kneeling single-arm curl

    HOW TO DO IT
    Select a dumbbell you can curl for no more than 5 reps or 15 seconds. Hold it in your nondominant hand, palm in, and kneel. Keeping your elbow against your ribs, curl the weight, twisting your palm so it faces your shoulder at the top of the move. Do 3 reps a side as many times as you can in 5 minutes. Once you can go back and forth 10 times (30 total reps on each side), increase the weight.

    HOW IT WORKS
    Your biceps have two functions: to bend your elbows and supinate your forearms. Doing both with heavy weights and low reps leads to fast results. When you do these curls from a kneeling position, with the weight on one side, your obliques work overtime to keep you upright, giving you another way to target your core and biceps simultaneously.

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    Default

    A bit confused, does "letting gravity take over" mean locking the elbows?

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    I think good bicep can maintain by using Dumbbell Sets.

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    Default

    I personally don't let the bar go all the way down because you lose tension on the biceps and you wont get as good of results. Stop a few inches before.

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    Default

    many people do curls wrong anyway. i get ****ed every time i see someone doing curls in the gym and they are just rotating their shoulders down to bring the weight down, and then are swinging them back to lift the weight back up. pick a weight that you are able to curl and get yourself some ****ing bicep pumps. i come all the way down but i never 'lock' out because that is god awful for your elbow

 

 

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