Consider a very cool, gaining popularity exercise for developing the strength of the biceps and arms in general - strict barbell curl for biceps.
This is a rather "young" movement, but it already has many fans and a number of set records..
Content
Peculiarities
Exercise strict lifting for biceps is emphasized strength, it is a lifting of the barbell for biceps while standing with the back and buttocks on the surface. Thanks to this position, lifting the weight comes precisely due to the strength of the biceps and partially forearms.
A curved ez bar is usually used, which takes undue stress off the hands and wrists.
There is an option without emphasis on the surface with a straight neck, but now we are not talking about it.
Use
It can be used in bodybuilding for pumping the muscle bundles of the biceps and brachioradialis muscles.
However, now the popularity of such a rise with an emphasis is observed in pure strength training. that is, it is a separate power competitive discipline, according to which there are standards and various competitions are held.
Depending on the federations, the official rules for performing a move may differ slightly. However, the main ones are pressed shoulders and buttocks to the surface, as well as straight legs, which should stand at a certain distance from your support.
The lift is performed to the level of the chin.
Advantages
So in total we get as many as three directions for applying strictly lifting:
Mass growth, due to the maximum isolation of the biceps muscle.
Strength growth. For example, for powerlifters or strongs, this can be a good utility. The biceps muscle of the shoulder will receive a powerful load and become stronger.
Training of a separate competitive exercise. For example, for some reason you do not want to focus on triathlon and are looking for something new and not so difficult for the central nervous system. And here is a great option..
Technique for strictly lifting the barbell with an emphasis
Weight option
Grab the curved bar (ez) and grab it with a regular grip or slightly narrower than usual.
Walk up and lean against a wall or any straight, stable surface. Rest your shoulders and buttocks. Place your legs at a distance of 25 - 30 cm from the wall and straighten them completely.
Starting position - arms straightened and tense,
With the effort of the biceps and forearms, we produce a powerful bending of the arms to the level of the chin..
Option for strength
Here the technique is generally similar to the bodybuilding version, but it has the following differences:
The lifting trajectory should be reduced, the forearms cannot be moved forward. This is done to reduce leverage.
The lifting is carried out as sharply as possible, in an explosive style. The faster the bar goes through the entire amplitude, the easier it will be for you to cope with more weight.
It is desirable to put the legs wider than the shoulders. Bending is best done with a twisted brush.
Place in training
You can train the movement on the days of working out the muscles of the arms and biceps. If your goal is strength, use powerlifting percentage schemes, wave-like loading, and so on. Sometimes check your maximum and count percentages from it.
If the task is to increase muscle mass, that is, you want big biceps, then we work according to the classic multi-repetition schemes.
In both cases, do the exercise once a week, and sometimes less often. If you feel the accumulation of fatigue, do less.
Mistakes
Bending the legs during the exercise
Separation of the body from the surface on which
Also from the mistakes there is still such an extreme as simply pulling the bar up with little or no bending of the arms.
All this reduces the efficiency of execution, and according to the established rules, this is not a strict rise, and it is not clear what.
Сonclusions
The Strict Barbell Curl is a very cool exercise that allows you to build mass and strength in your biceps. Since this is a strength competitive discipline, one should strive to progress in the one-rep maximum.
You can see the standards and bit grid and navigate along it, tracking your progress. This will make your training more interesting and purposeful.
