7 DIFFERENT WAYS TO CURL A BARBELL скачать в хорошем качестве

7 DIFFERENT WAYS TO CURL A BARBELL

What’s up guys, today I’m gonna be showing you 7 different ways to curl a barbell. Now it’s no secret that a barbell curl targets your biceps, however by changing certain factors, you can actually emphasize specific portions of your upper arm. So if you’re lookin to keep things simple in order to grow your arms, sit back and enjoy the show! 00:00 Introduction 0:29 Muscles Targeted Now with any barbell curl, your muscles are gonna perform 2 primary functions: elbow flexion and forearm supination. However, contrary to popular belief, the bicep is not the only muscle that contributes to these two movements. Others include, the brachialis, brachioradialis, and the supinator muscle. 1:51 Setup To initiate the setup, grip the bar firmly in the palms of your hands with your thumbs wrapped around unless otherwise noted. Then, take a few steps back, and hold the bar directly in front of your thighs so that your forearms are in contact with your hips and your elbows are tucked in. From here, retract your scapula, and depress your shoulders, then contract your abs and squeeze your glutes to straighten out your posture. 2:17 Strict Curl These are gonna target both heads of the bicep evenly, since your elbow is positioned by your side. To perform this use an underhand grip with your hands shoulder width apart. Then, curl the weight up in an arc by turning your pinkies outwards to supinate your forearms until your biceps are fully contracted. Remember to squeeze at the top and control the eccentric letting your arms fully extend at the bottom of the rep. 2:50 Drag Curl This exercise targets the long head of the bicep, which is emphasized with shoulder extension, which occurs when your elbows are placed behind your body. By dragging the weight up, you actually push your elbows back which then extends your shoulders behind you, placing emphasis on the long head. 3:37 Seated Curl This exercise targets the short head of the bicep, which is emphasized with shoulder flexion, which occurs when your elbows are in front of your body, which is achieved in this move. It also completely removes the bottom half of the movement, making it impossible to use momentum. With every rep starting from a completely dead position, your biceps are forced to work much harder especially since you can’t swing the weight. 4:24 Cheat Curl This exercise utilizes eccentric overload, which just means lifting a heavy weight under a slow and controlled negative. Now you might be wondering why is it even beneficial to do cheat curls in the first place, wouldn’t a stricter variation always be better, and that just isn’t the case. In any curl variation, the hardest part is always lifting the weight up, so on the way down, you’re never gonna utilize as much weight as u could. So in order to make that portion truly difficult, use momentum to cheat the weight up, so that you can use a heavier weight on the way down to really overload the bicep in that position. 5:38 Wide Grip Curl Now gripping the bar with a wider than shoulder width grip places your shoulders in external rotation, which some believe produces a better contraction in the short head, as the tension at the top is shifted towards the inner portion of your upper arm. A wider grip also makes it much easier to supinate your forearms which can be more comfortable as a result. Additionally, the angle in which your arms are placed relative to your body actually reduces the range of motion allowing you to lift a heavier weight. 6:23 Narrow Grip Curl Contrary to a wide grip, a narrow grip places your shoulders in internal rotation, which some believe produces a better contraction in the long head, as the tension at the top is shifted towards the outer portion of your upper arm. A closer grip also makes it much more difficult to supinate your forearms, which is a great way to improve wrist mobility and grip strength as well. 7:05 Reverse Curl By utilizing a pronated grip, your forearms are able to contribute much more than they would during a regular curl because the biceps are placed in a biomechanically disadvantageous position. This allows other other muscles to flex the elbow such as the brachialis and brachioradialis. So if your main goal is to build your forearms, this exercise is a great one to include. 7:50 Outro Follow me on social media: INSTAGRAM:   / maxeuceda7   TWITTER:   / maxeuceda7   TIKTOK: https://www.tiktok.com/@maxeuceda7?la... About Me: I'm a college student with a passion for fitness hoping to make it my career. I started training in early 2019 and have devoted a big portion of my life to it ever since. Now, with the help of this amazing community I've been blessed to be a part of, I will try my best to give back the information I've learned for those hoping to embark on a journey of their own. Make sure to leave a like if you enjoyed, comment what you want to see next, and subscribe for more! #Gym #ExerciseTutorial