To curl a curl bar, you lift it up towards your chin and then lower it back down. Here's a detailed breakdown:
Proper Technique for Curl Bar Curls
- Grip: Grab the curl bar with an overhand grip, usually with your hands slightly wider than shoulder-width apart. The angled grips of the curl bar allow for a more natural wrist position.
- Stance: Stand with your feet shoulder-width apart. Keep your core engaged and your back straight.
- Movement:
- Upward Phase: Curl the bar upwards towards your chin, keeping your elbows tucked in. Focus on using your biceps to lift the weight. As stated in the YouTube video EZ Bar Curls How To Perform Them Correctly, you're gonna curl up to your chin.
- Peak Contraction: At the top of the movement, squeeze your biceps.
- Downward Phase: Slowly lower the bar back down to the starting position, maintaining control. Don't relax completely at the bottom of the movement as you bring the bar down, according to the YouTube video reference.
Benefits of Curl Bar Curls
- Reduced Wrist Strain: The curved shape of the curl bar can reduce wrist strain compared to using a straight barbell.
- Targeted Muscle Activation: It allows for more effective targeting of the biceps.
Example of Proper Curl Bar Technique
| Phase | Action | Focus |
|---|---|---|
| Setup | Stand with feet shoulder-width, grip bar | Core engaged, back straight |
| Upward | Curl bar towards the chin | Use biceps, elbows tucked in |
| Peak | Squeeze biceps at the top | Bicep muscle engagement |
| Downward | Slowly lower to the starting position | Maintain control, don't relax |
Key Considerations
- Control the weight: Avoid using momentum to lift the bar. Control the movement throughout the entire range of motion.
- Avoid swinging: Keep your body still, using only your arms to lift the weight.
- Full range of motion: Perform the curls using a full range of motion, from a fully extended arm to a full bicep contraction at the top of the movement.
