The arms play a role. Needless to say that if the shirts tend to be increasingly tailored to the extremities, it is no coincidence. Everyone wants to look great in profile arms, as a symbol of strength and masculinity.
Therefore, we will not buy shirts tailored, we fill of muscle that we have. This exercise would be comparable to bench press for chest or dominated for the back. Arms wide look is based on working the major muscles that make up and give them volume, namely, biceps, triceps and shoulder, and to a lesser extent, forearms.
For this first chapter on the arm, we focus on the development of the biceps, to have a situation in the arm and privilege to be in charge of attracting all eyes.
Barbell curl:
As we did with the chest and back, biceps also has its own basic exercises, which are especially recommended to add inches of muscle.
The barbell curl, as its name suggests, is performed standing holding a metal bar with discs on the sides. As for the bar, can be done with the lifetime, i.e. the straight bar or a more modern bar, specifically designed to eliminate stress on wrists and forearms when you execute the grip, the bar called “EZ” or “Zeta” bar.
Although there are different opinions, we are inclined to recommend the latter, since the inserts that have been made really eliminate tension in the area of the forearm.
The grip, in either case, shall be in the middle. The position of the body, as we say, is standing with feet facing forward and a moderate separation between them. The back is completely straight for better muscle isolation, contributing to its optimal growth.
Once you take this position, the bar is held down with folded arms. Then it will upload everything you can to reach the top. When it comes up, do not be dropped dead. Instead, go down holding the same and not get all the way down, until the lower forearms with your elbows straight line. It is very important to raise and lower the bar solely for the biceps, without the help of the back.
Muscles involved:
In this exercise you should only enter the biceps muscle. In case the anterior deltoid to run in part from the exercise, or any part of the back, not be performed correctly. The barbell curl is within the core, but unlike others, does not allow the entry into action of other muscles.
Common mistakes:
The main mistake that can be committed in this exercise is to arch your back to help us raise the bar. It’s a trick that beginners should not do. It is true that some experienced bodybuilders perform it, but to start, you must fully isolate the biceps.
There is a way to make sure that when doing the exercise, the biceps only comes into play. There is a column in the gym, leaning back in it. This prevents tonnage or roll back, to carry out the exercise, if it is true that the weight will be much lower.
Keep in mind that the biceps muscle is a small muscle, and would be able “to be burned”, if you “abuse” throwing weight really can not stand. As with other muscles, it is best to prime the technique over weight. We gain more size and minimize the risk of injury.
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