Target Area – Biceps
Ancillary Muscles – Forearms
Goal – To build, strengthen and isolate the bicep
Alternate Exercises – Standing Cable Curl, Standing Strict BB Curl

The worst thing you can do to your training career is injure your lower back. There are many ways this can happen and the common theme is always sloppy technique. One of the worst offenders is Bicep Curls. At some point we have all performed a few ‘Cheat Curls’ putting a bit of hip, shoulder and lower back into a bicep exercise. Occasionally and under control this is acceptable but most of the time please be kind to your body and use strict technique. Leave your ego at home and you will remain injury-free and built bigger, better biceps.

This clever exercise is designed to take the entire load off your body and direct the stress straight into the biceps. It is impossible to cheat unless you can move the floor and that aint gonna happen. Read the following technique description carefully, study the photos and try it at the gym.

Technique:

• Set up a cable pulley 20-30 centimetres above the ground and attach a short, straight curling bar
• Lie face up on a mat with your feet on either side of the pulley and your body straight
• Hold the bar with an underhand grip on the outside of your upper thighs
• Keep the triceps in constant contact with the floor as you bend your elbows curling the bar up to your mid-chest
• Pause briefly and squeeze the biceps at the top of the movement then lower slowly to the upper thighs
• Breathe out on the way up and in on the way down
  
  

Perform 3 sets of 15 slow, controlled repetitions with a weight that allows perfect technique until failure on the 15th rep.

Do you love the burn and pump that you get from this exercise? Do you want bigger, harder and more powerful biceps? Read my article:

Building Bulging Biceps

You will be blown away with this short encyclopaedia about bicep training. Who would have thought there was so much to know?

For more great stuff about training and nutrition visit: www.AustralianWeightTraining.com.au

Unleash the inner mongrel.
Regards,
Joey Sheather