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Barbell Curls

Barbell Curls

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Published by: Pgsr- Kdc on May 30, 2011
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http://www.exrx.net/WeightExercises/Biceps/BBCurl.html http://www.exrx.net/Kinesiology/AnglePull.

html http://www.fitstep.com/Library/Exercises/Standing_barbell_curls.htm http://www.great-workout.com/biceps/barbell-curl.cfm

Barbell Curl
The barbell curl emphasises your bicep muscles. Make sure you keep good form when performing the bicep curl. Stand upright throughout the motion - don't sway back and forth as you're lifting the weight.

How to perform the barbell curl
1. Stand straight, holding the barbell with a supinated (under-hand) grip at about shoulder width. 2. Keeping your elbows at locked at your sides, slowly lift the bar until its under your chin. 3. Slowly lower the weight back. 4. Repeat steps 2 & 3 until you've repeated the desired number of reps For building muscle size: 3 sets of between 6 - 8 reps. For muscle tone: 3 sets of between 12 - 15 reps.


Number of Reps

Muscles Used Primary Muscles y Biceps Brachii (Biceps) Biceps Brachii The Biceps Brachii is attached to the forearm bone called the radius and originates at the scapula in two places (the Bicep gets it's name from these two heads .called the short head and the long head). When somebody asks you to "make a muscle". they aren't asking you to flex your hamstrings.. They want to see your biceps! . The Biceps runs down the anterior or front side of the humerus and makes up approximately 1/3 of the muscle mass of the upper arm. The Biceps are among the most famous muscles in the body.

The biceps bracii is the larger.Secondary Muscles y Brachialis (Lower Biceps) The brachialis muscle is located on the front of the arm. just above the bend in your elbow. the brachialis muscle is actually the stronger of the two." . and more visible. according to "The Trail Guide to the Body. however. The biceps bracii muscle sits on top of the brachialis and both muscles work together to flex the forearm. of the two muscles.

and to the lateral supracondylar ridge of the humerus. for this reason it is also called "the beer drinker muscle. depending on the position of the forearm. It is also capable of both pronation and supination." It is attached to the distal styloid process of the radius by way of the brachioradialis tendon.y Brachioradialis (Forearm) Brachioradialis is a muscle of the forearm that acts to flex the forearm at the elbow. .

and Posterior. Anterior (Shoulder . e.front) Stabilizer The Deltoid is a three-headed muscle that caps the shoulder. Lateral. All three Deltoid heads attach to the humerus. . The Posterior Delt is often activated in back exercises that involve the Teres Major and Rhomboid muscles. The Anterior Delt contributes to many Pec-related movement.y Deltoid. bench press.g. Muscles The three heads of the Deltoid are the Anterior. The Lateral Delt is most active in dedicated lateral movements. while the Posterior head originates on the scapula. The Anterior and Lateral heads originate on the collar bone.

The upper trapezius is located in between the neck and the shoulders. it elevates the shoulder and supports the shoulder girdle when lifting a load. Upper (Back .y Trapezius. When the upper trapezius acts alone. the upper trapezius and the lower trapezius. or shoulder blade.upper) Trapezius is a flat triangular muscle that is divided into two parts. Both of these muscles are responsible in maintaining the proper orientation of the scapula. .

but it performs several complex functions involving the neck. in shrugging the shoulders. the largest and most superficial muscle of the upper back.y Levator Scapulae (Shoulder . and shoulder blades. much smaller than the large trapezius muscle. its name means ³elevator of the shoulder blades. Its primary responsibility is to assist the trapezius. Latin in origin. Situated beneath the trapezius in the upper back. . band-shaped muscle is relatively small. This narrow. alongside the splenius capitus muscle in the back of the neck.´ and this muscle is likewise responsible for pulling upward on the inside or medial edge of the scapulae. the levator scapulae originates along the spinous processes.upper) The levator scapulae is an upper-back muscle that runs along the side of the neck. sideways protrusions of the first four cervical vertebrae. head. It then runs vertically down the side of the neck to attach to the upper medial edge of the shoulder blade.

.y Wrist Flexors (Inner forearm) The forearm muscles are the muscles on your lower arm. and you use them whenever you open or close your hand or when your move your wrist.

Mechanics In Exercise .

Articulations in isolation follow a curvilinear path o Load is moved in and out of line of gravity.  Examples: 30° = effort is half load.Angle of Pull Gravity / Force Vectors y y y Load offers varying degrees of resistive force against muscles o Very little force is required of agonist muscles when load moves perpendicular to gravity (signified by orange arrow). rotary forces from working muscle acting upon load are greatest in Components of Force Diagram below. o Orange arrow can also signify resistive force vector of pulley cable with relative positioning of motive force angles of pull. and vice versa Compound movement seemingly move in a linear motion (line of push or line of pull) o Compound movements can be seen as a coordinated combination of two or more isolated movements o Beginning posture:  primarily tension or compression forces on bones and joints o Execution  Pushing movements:  muscles begin to contract eccentrically  Pulling movements  muscles begins to contract concentrically Analysis of Arm Curl o o Arm straight  weight in hand pulls arms (joint supporting bone) down Initiation of flexion with arm straight. o Load tends to be shifted from muscles to skeletal frame and joints.  Parellel to gravity = 100% load  Incidentally. o Moderate motive forces are required to overcome resistive forces when load moves diagonal to to gravity / force vector.  Perpendicular to gravity / force vector = almost 0 effort  Except for forces required to overcome inertial and maintain posture for supporting musculature. 45° = effort is 71% load o Greatest resistive forces are offered to agonist muscles when load moves parallel to gravity.  arm flexors overcome inertia (see Newton's first law)  smaller brachialis has slightly better angle of pull as compared to biceps at .

rotary force of biceps is weakest Approaching 90 degrees  resistive force (R) progressively increases  at 30 degrees.e.  100% of weight * lever arm ratio  rotary force of biceps is strongest [see angle of pull above (2nd diagram above)] Traveling beyond 90 degrees  resistive force progressively decreases  at 45 degrees. greatest when muscles angle of pull is perpendicular to bone (i. Components of Force y y Definitions: o Angle of Pull: angle between muscle insertion and bone on which it inserts. o Dislocating component: degree of parallel forces generated on the lever (bone and joint) when the muscle's angle of pull is greater than 90 degrees. Components of Force o Rotary component: force of a muscle contributing to bone's movement around a joint axis. o Stabilizing component: degree of parallel forces generated on the lever (bone and joint) when the muscles angle of pull is less than 90 degrees.  with this angle of pull. approximately 50% of weight * lever arm ratio  rotary force of brachialis and then biceps diminishes [see angle of pull above (3rd diagram above)] End of movement or change to eccentric contraction  antagonist muscles may be activated to overcome inertia  biceps torque force is only relieved at the flexed position if slight shoulder flexion positions forearm perpendicular. approximately 50% of weight * lever arm ratio  at 45 degrees. approximately 71% of weight * lever arm ratio  at 30 degrees.o o o o this wide angle dumbbell moves nearly perpendicular to gravity offering relatively low resistive forces. 90 degrees).  Also see Tension Potential and its impact on force production. approximately 71% of weight * lever arm ratio 90 degrees  resistive force is greatest when path of weight is parallel to gravity. .

Components of force due to angle of pull >90 degrees includes stabilizing component =90 degrees 100% rotary force <90 degrees includes dislocating component .

o Vertical arrow by hip  Flexes hip  Attempts to position hamstring back in active sufficiency  y . y y y Angle of Pull o Upper: Supraspinatus o Lower: Lateral Deltoid Rotary component o perpendicular to lever arm Stabilizing component o parallel to lever arm  from insertion through fulcrum Also see Supraspinatus Weakness Knee flexion abduction force vector diagram E.Shoulder abduction force vector diagram E.: Dumbbell Lateral Raise and Lying Lateral Raise.g. y Hamstring o Agonist Active insufficient position o Rectangle force vector above knee  knee flexion Quadriceps (Rectus Femoris) o Antagonist Stabilizer  Passive insufficient position o Rectangle force vector through knee  Counters posterior forces of hamstring  See pulley-like arrangement of Patella at knee.: Lever Lying Leg Curl.g. Color codes on diagram are same as Components of Force above.

y y y y y Sartorius o Synergist  Remains actively sufficient with hip extended o Arrow not illustrated  Flexes knee o Diagonal arrow by hip  Flexes hip  Attempts to position hamstring back in active sufficiency Gracilis o Synergist  Somewhat actively insufficient  since knee is flexed and hip is adducted and not externally rotated o Arrow not illustrated  flexes knee Popliteus o Synergist o Arrow not illustrated  Flexes knee Gastrocnemius o Synergist o Arrow through calf  flexes knee Tibialis Anterior o Antagonist Stabilizers o Dorsal flexes ankle  Positions Gastrocnemius in active sufficiency so it can flex at knee .

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