The biceps curl is an exercise move which targets the biceps muscle. During a biceps curl, the arms are extended and the palms are usually facing up and grasping a weighted object such as a barbell, dumbell, EZ bar or machine grip. In a slow and controlled movement, the elbows bend and bring the wrists up toward the shoulders. The biceps muscles must contract in order to pull the arm through this arc of movement, and then extend back toward the starting position. The contraction and extension of the muscle increases strength and endurance. Two pieces of equipment which are of particular benefit are the EZ bar and the straight barbell.
EZ Bar
An EZ bar is a long metal weightlifting bar that holds free weights on each end and has two v-shaped bends built into the bar. These bends are meant for hand placement, and relieve stress placed on the wrists during curls. When using an EZ bar, grasp the bar lightly and stand shoulder-width apart. Hold the bar with palms facing up and keep hands in the bends of the bar. To avoid back strain a person may stand with his or her back to a wall, or use a preacher curl bench.
Straight Barbell
A straight barbell is a long, straight weightlifting bar that holds free weights on each end. The bar itself is weighted as well, since it is made of steel. When using a straight barbell, grasp the bar lightly. Stand with feet shoulder-width apart and hold the bar with palms facing up. A narrow grip forces the biceps to work harder. The straight barbell can be used successfully while performing preacher curls.
Best Hand Position
The EZ bar provides the better hand position as it allows proper form without awkward wrist strain. The straight barbell's arc of movement in a bicep curl might force you to hold the bar with your wrists bent toward the ground, which causes wrist pain. Furthermore, some straight barbells -- like the Olympic barbell -- are seven feet long which can cause confusion as to where to place your hands and difficulty maintaining balance. The EZ curl bar solves that problem. It's a shorter bar, and the bends in the bar are at the perfect spacing for hand placement which is typically about 18 to 24 inches apart.
Caution
There are several cautions you must take while performing biceps curls. The most important is to always maintain proper form -- because this will help you avoid injury. Make the biceps curl movement in a slow and controlled manner, and breathe deeply during the curl so that the brain gets enough oxygen.
References
- Cleveland Clinic - Strength Training
- "Bodybuilding Anatomy"; Nick Evans; 2007
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