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Master the barbell curl! Learn correct form, safety protocols, and key bicep activation cues to maximize muscle hypertrophy safely.
master the berbell curl
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Build a Massive Back and Biceps with Derek Lunsford and Ronnie Coleman's Workout Routine
Former 212 Olympia champion, Derek Lunsford, who switched to competing in the Men’s Open last year, has taken a valuable lesson from an iconic bodybuilder, Ronnie Coleman. In a recent YouTube video posted by Lunsford, the eight-time Mr. Olympia, Ronnie Coleman, shares a back and biceps workout routine that could only be achieved by two bodybuilding superstars. Lunsford and Coleman spent a day…
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Barbell curl
Start position
Stand and place your feet shoulder-width apart. You could possibly place one foot in front for more stability.
Grab the barbell underhand and place your hands about shoulder-width.
Look forward and keep your upper body straight.
Implementation & points of attention
Curl the barbell up to shoulder height.
Keep your elbows tight at your sides. It is very important that they do not move forward. You have to prevent it from becoming a half-front raise.
When the barbell is around shoulder height, hold it for a while and squeeze your biceps extra. This has a positive effect on your focus and muscle growth.
Then QUIETLY lower the barbell back. So often you see someone putting in a lot of effort to curl it up but then dropping it like a brick. It is precise with the eccentric part that you can focus on the biceps.
Make sure you get the movement out of your biceps (by keeping your elbows in the same position and not pulling it out of your back).
Sadik Hadzovic
