Barbell Bicep Curl
December 29, 2014
Alternating Curls with Dumbbells
December 31, 2014

Curl stamped rod

making-curl-stamped-rodStarting position – standing, with your back straight. Grief rods keep under grip slightly wider than shoulder width:

– Take a breath and bent arms, raise the bar;

– At the end of the movement to exhale.

The exercise curl stamped rod

hang-up-stamped-rodThis exercise involves the biceps, shoulder muscles, and to a lesser extent brachioradialis muscle, round pronator, all hand and finger flexors. In order to avoid rejection of the body tense muscles of the buttocks, stomach and back.

Options curl exercises with the stamp of the bar:

Use a different width grip to emphasize the load:

– The long head of the biceps (narrow grip the neck);

– On the short head of the biceps (wide grip the neck).


At the maximum reduction biceps slightly lift the elbows up using deltoids. Perform each exercise with maximum control over the movement, it straighten your back and the maximum pinch your shoulder blades together. You can also bend the hands of the more stressed, pressing your lower back against the wall, sliding the foot a half-step forward.

If you want to do this exercise with a very heavy weight, the torso slightly forward (the bar at the bottom), and then, bending hands, straighten the body back to back, giving the rod an additional acceleration.

A similar technique should be used very carefully, so as not to cause injury. This option requires experience and developed abdominal muscles and lower back, insuring your movements.

Biceps training using weight

It is important to take into account the individual characteristics of morphology.

In some individuals in a particular anatomical position (when arms are at your sides, and brush – in supination, ie thumb out) the angle at the elbow is clearly expressed, and the forearm is bent outward.

This feature forces the parties to such a construction with barbell curls with a straight bar excessively rotate wrists inward, which can lead to pain.

Curls with a curved neck rod


In such cases, we recommend using a rod with a curved neck, so as not to injure the joints of the wrist.

Note: like distortion is most common in women.

Video for exercises – curl stamped rod

Application exercises curl stamped rod

To: Everyone, from beginner to master.

When: In the second half of the workout. The first exercise for biceps curls after stamped rods perform curls with dumbbells grip and hammer curls on the simulator LARRY-SCOTT.

How much: 3-4 sets of 8-15 reps on

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