Description

The barbell biceps curl with arm blaster is a variation of the traditional barbell curl that targets the biceps specifically while minimizing momentum and cheating.

Starting Position

Start by placing your arms inside the arm blaster with your elbows resting against the pads. Hold the barbell with an underhand grip, slightly wider than shoulder-width apart.

Technical Execution

Slowly curl the barbell towards your shoulders, keeping the rest of your body still and your elbows locked against the arm blaster. Squeeze your biceps at the top of the movement before lowering the weight back down with control.

Range of Motion

Ensure a full range of motion by lowering the barbell all the way down until your elbows are fully extended, and then curling it all the way up towards your shoulders.

Variations

Variations of this exercise include using dumbbells instead of a barbell or incorporating drop sets by reducing the weight mid-set to increase intensity.

Common Mistakes

Common mistakes include using too much weight, swinging the body to lift the weight, and not fully extending the arms at the bottom of the movement.

Practical Advice

Focus on keeping your elbows locked in position against the arm blaster to isolate the biceps and perform the movement in a slow and controlled manner.

Additional Notes

Using an arm blaster helps to maintain strict form and tension on the biceps throughout the exercise, leading to better muscle activation and growth.

Difficulty Level

Intermediate

Equipment Needed

Barbell

Primary Muscles

biceps

Secondary Muscles

forearms