All about the Curlbar Curl
(Biceps)
BENEFITS & MUSCLES WORKED: Biceps, Inside Forearms, Grip Strength
START POSITION: Pick up the curl bar with a Supinated (underhand) grip as shown. Keep it close to your body as you lift it, and straighten your back. Lean your weight back onto your heels. Bend your knees slightly for added stability during the exercise. Arms should be almost straight down, but elbows somewhat bent, and the bar resting somewhere on the front of your upper thighs.
NOTES: Difficulty Rating: 50%
I see many people using excessive weight for this exercise. Using too much weight means you cannot perform the full range of motion for the exercise, and you have to start with more of a bend in your arms – this is because as the arms get straighter, the weight gets heavier – due to the lever (and pivot) laws of physics and biomechanics. In extreme cases, where you might have an ‘ego lifter’ cheating to keep up appearances, you will also notice other ‘cheating’ tools – a subtle bending and straightening of the knees to help catapult the weight upwards, or moving the torso from the hips and/or shoulders to help leverage the lift.
The Mojoh Method teaches you to keep every other part of the body still while moving only the parts that are supposed to move with the exercise. Don’t lock out your elbows at the end of your straight arms, but do let the weight come down further, almost to the point of touching your thighs. This is possible if you are correctly leaning back on your heels.
Suppose you practice this more honest style with lighter weights and higher reps for several weeks. In that case, your Range of Motion will be increased, leading to entirely shaped and larger biceps. Larger muscles generally mean stronger muscles, and the higher reps will help build muscle shape, definition, density, and athletic endurance.
If you do it the cheater’s way, you will ultimately land yourself with what are termed ‘golf ball muscles’ – when a muscle becomes shaped like a golf ball instead of a more elongated Rugby ball. Keep your elbows tucked in to your sides, avoid rocking and swinging, and maintain a rigid stance with your legs and knees (with a slight bend at the knee for stability).
I like to do these exercises (ultra lightweight with very high reps) right at the start of a BIceps workout. This is a good way to warm up the Biceps because you are using both arms simultaneously, which generates more work and heat. I like to do them again right at the end of my Biceps session, but this time I make them heavier (perhaps two sets of medium weights), and I always aim to get a ferocious burn to finish off my Biceps nicely. Try it. It does work.
