THE INSIDER’S TELL-ALL HANDBOOK ON WEIGHT-TRAINING TECHNIQUE

If the straight bar irritates your elbows or wrists,
try a slightly closer or wider grip. If that does not
correct the problem, try an EZ-curl bar, or use
dumbbells. But if you cannot keep your wrists in
the neutral position on a straight bar, as noted ear-
lier, you need to strengthen your forearms.
Comparison of a straight bar and an EZ-curl bar.
a vertical bench. Briefly pause at the bottom of each
rep. Do not bounce the bar off your thighs.
Dumbbell curls
With dumbbells you can do the curl one arm at a
time, alternately, or both together, and while either
standing or seated. Different wrist positions pro-
duce differing effects on the arm flexors, and apply
stress differently to the elbows.
One of the alternatives is to keep your thumbs
up all the time, in the hammer curl. This uses a par-
allel grip, which is probably the most natural for
the curling motion. If you have had wrist, elbow or
shoulder problems, the hammer curl will probably
be the most comfortable curl.

Use a 2"-diameter or thicker bar with great cau-

tion in the curl. A thick bar will increase the stress
on your elbows. Start very light and progress slow-
ly.
Curling with your hips, back and head against a
vertical post will help eliminate cheating. But with
a barbell, your thighs will get in the way at the bot-
tom. Dumbbells would be a better choice. Another
option is to do the barbell curl on a vertical preacher
bench. Get the top ridge of the bench in your arm-
pits and then have the bar handed to you. Be very
careful not to lose control at the bottom. You must
not hyperextend your elbows. Have a spotter watch-
ing in case you need assistance. While the preacher
bench will tighten up your curling form, forget the
myth that it will “lengthen” your biceps. That is just
Hammer curl
one of a host of deceptions that are widespread in
the training world. In all dumbbell curls, use the same elbow posi-
The barbell curl can be done while seated. This tioning as in the barbell curl, and keep your wrists
makes the movement into a partial curl because in a neutral position.
your thighs will obstruct the barbell and prevent A supinated curl keeps your hands in the supi-
the full extension of your arms. For back support nated or palms-up position during the entire exer-
and to keep your form tight, brace your back against cise. The supinating curl moves you in and out of

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