The straight bar curl is one of the first bodybuilding exercises that a lot of people are introduced to when they begin working out. While there are probably at least 10 free weight compound exercises that can allow your arms to grow quicker than barbell curls alone, a lot of people think that they need to be performing hard core bicep workouts that include set after set of isolation style bicep curls in order to make their arms grow.
If you need a good solid bicep specific exercise that will literally force you to gain muscle mass and improve the size and shape of your biceps, there is no better exercise to stick into your training routine than heavy basic curls. While I usually like to promote compound exercises for gaining muscle mass, I don't really consider the barbell curl to be a compound exercise. It is in my opinion, as close as you’re going to get to a compound exercise that targets your biceps.
Aside from targeting the muscles in your biceps, the basic curl also works a few other muscles in your shoulders, back and chest, as well as numerous stabilizer muscles. While most of these additional muscles have limited involvement in making the weight move through the course of this exercise, simply getting a few of the bigger muscle groups in your upper body working at the same time will produce a more anabolic environment in your biceps and will over time lead to bigger arms.
The big benefit to performing basic curls is that you can train with a very heavy weight, which in turn stimulates new muscle growth with each and every. Even with perfect form, you will be able to hammer your biceps with a much heavier weight than you would with any other bicep exercise. Training with heavy weights through a complete range of motion is the best way to stimulate new muscle growth and increase your strength levels - so stick with what works and focus on hitting your biceps hard and heavy!
I always make it a point to include heavy straight bar curls into each of my bicep workouts so that I can make sure and encourage new growth each time I blast my arms. In order to get the most out of this exercise, create your biceps workout so that you're performing heavy basic curls before you jump into any isolation exercises. This will allow you to make sure that you're working your arms with heavy enough weight to force them to grow before you incorporate any lighter weight isolation movements. Typically, I will perform anywhere from 2 - 4 sets of straight bar curls followed by 2 - 3 sets of any other isolation style exercise in order to complete my bicep workout.
How To Perform The Basic Curl
If you really want to build bigger arms, you need to learn how to perform the straight bar curl with decent technique and form. If you compromise on your form you will eventually wind up hurting yourself and you won't be able to lift at all. So make it a point to learn how to train with proper muscle building form.
In order to perform the barbell curl:
1.) Space your feet out about shoulder width apart
2.) Bend down at your knees and grasp the barbell with an underhand grip
3.) Stand upright with the barbell hanging in front of you
4.) Hold your back straight with your shoulders back
5.) Curl the bar up to the top of your shoulders
6.) Pause for a second and then lower the bar (under control) back down to the starting position
If you really want to build big biceps and you want to do it quickly, then the simple basic curl should be a staple in your everyday arm workout. While there is certainly nothing too exciting about performing straight bar curls, over
time you will be able to pack on some serious muscle mass on your arms.
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