Change-up your curls

Try these three challenging curl variations to keep your muscles guessing

Wide-grip bar-bell curl

Extra muscles worked: biceps, inner edges

Key form difference: Hold the bar-bell with a grip that’s substantially wider than shoulder-width then do your curls.

Use it: Start your arm workout with 1-2 sets. The bar has a short distance to travel so you can use more weight, building more muscle.

Close-grip bar-bell curl

Extra muscles worked: biceps, inner edges

Key form difference: Place your hands together in the middle of the bar-bell, then do your curl.

Use it: After a set of normal curls, drop the weight by 20% then do as many reps as you can for biceps that look wider to anyone eyeing you from the bar – the one you drink at, that is.

Single arm bar-bell curl


Extra muscles worked
: forearms

Key form difference: Grab the bar-bell in the middle with one hand then do your curl.

Use it: Drop the weight and slot this into the end of your workout to strengthen the tendons and ligaments in your wrist and build a grip that’ll stamp your authority on every handshake.
Illustration: Jason Pickersgill at Acute Graphics

From http://www.menshealth.co.uk

 

About FitFreek202

Hi, thanks for stopping by at my website. This is my journey to achieve 202 pounds of lean body mass and 15% Body Fat. Let me explain. Weighing yourself with traditional scales is very important, but you also need to measure your body fat as well. You could go to the gym and weigh yourself before and after a long run. The second weigh in, you may well have lost two pounds – that is water from sweat, not body fat. So, my goal is to be 202 pounds LBM and 36 pounds of fat – a total of 238 pounds. When i’m there, my goal is to be 202 pounds LBM and 22 pounds of fat – a total of 224 pounds. This blog will chart my progress.

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