Standing Calf Raise

Standing Calf Raise

The standing calf raise exercise represents the granddaddy movement for calf training. While the
movement appears basic in design, there are a number of considerations to take into account in order
to provide for both maximum growth and development and reduced injury risk potential. Due to the
highly-efficient ratio of force-generating capacity per square centimeter of muscle, there is a tendency
to pack on too much weight in this exercise. Overzealous plate-loading can lead to several breakdowns
in form which, of course, not only curb growth and development potential but encourage
injury risks as well. With too much resistance applied, there usually follows a number of serious flaws
in technique such as: not providing full ROM contractions and offering herky-jerky movement applications.
These two errors in exercise execution could easily lead to injuries to the knees, lower back,
as well as the Achilles tendon. It is suggested that highly controlled movement applications be performed
featuring full ROM and slow speed-of-contraction movement applications in order to ensure
the maximum benefit from this highly-effective exercise.

Plate-Loading vs. Plate-Stack Machines
Normally, the standing calf raise is performed on the standing
calf raise machine. This machine can be a plate stack, cable
variety, or variable-resistance. Plate-loaded machines of the older
variety frequently put undue pressure on the back, due to the
fact that as the resistance is brought through the movement
range there is a constant altering of the amount of force upon
the various vertebrae along the vertebral column. You will want
to exercise caution when selecting your resistance. It would be a
good idea to work with slightly less than capacity resistance and
train with very slow movement applications on plate-loading
machines.

More Advantageous Force-Vector
With the plate-stack calf raise machine, the movement is
much more uniform throughout, and the force vector comes
straight down through the body and the force can be absorbed
by the entire structure of the body. The positive ramification of
absorbing the shock with the entire body versus the spinal area
is that the spine is not placed under great duress. They key here
is to ensure that you maintain proper posture throughout the
movement application. Do not thrust forward during the concentric
contraction as hip-thrusting will create a dangerous arching
of the back which can jam the facet joints.

As well, you should avoid bouncing at the conclusion of the
eccentric contraction phase of the movement as this action
could cause knee ligament and tendon damage. If the body is
not kept erect, any measure of body sway experienced in the
back will place pressure on the spine. The spine is not made to
withstand the kind of pressure that it must endure when correct
form is sacrificed when contracting the poundage that are used
on the standing calve raise exercise.

Neural-Impulsing
It takes extreme concentration to send high-intensity neural
impulses down to the calf muscles. Get the most out of every
pound by contracting slowly and squeezing the muscles at the
top of the lift and stretching them completely at the bottom of
the movement. You will be challenged to avoid the natural tendency
of bouncing up and down. It is easy to fall prey to the
evils of momentum training on this exercise.

Sensible Weight Selection
A beneficial approach to training the calves is to use sensible weight selection. It is easy to get
carried away with the amount of resistance that you will ask the calves to move. Remember with all
weight-resistance training exercise applications, the considerations for proper form and correct execution
are much more vital than how much weight can be moved. These considerations are magnified
when calf training is involved due to the fact that there is a strong tendency to bounce up and
down in executing the movement.

Anyone can stack on huge amounts of weights on a calf machine, and bounce up and down; it is
the intelligent weight-training student that can apply safe and efficient training applications on this
movement.

Full Range-Of-Motion
The key here is to train slowly in both the concentric and eccentric contraction phases of the
movement. You will want to make certain to allow for full range-of-motion applications. A good idea
is to pause at the top of the lift and hold the contraction until you can feel the calves “burning”. This
way you will know that you are not merely going through the motions. Pumping out high-rep sets of
bouncing up and down is not the answer. Strong concentration is required in order to direct a strong
impulse into the calves in effort to provide safe, efficient training.

Gaining the Proper “Foothold”
The other consideration with regards to injury-risk potential is the consideration for external injury
risk. You will need to make certain that the balls of your feet (not your toes), are positioned directly
upon the block. You will want to make certain that your footwear is compatible with the requirements
of the exercise. Training in socks for this one would be a definite “no, no” as your feet
could easily slip off the block causing serious harm. If the feet slip, you can suffer the risk of knee
and back injuries because of the sudden faltering of correct (stabilized) posture which could succumb
to the heavy burden.

Considerations for Proper Feet Displacement
It is also essential that you to align yourself properly in order to provide for the safe, efficient execution
of the movement. If the feet are placed too wide, you will not be able to get the required
range of motion to promote muscle hypertrophy in the gastrocnemius and the soleus. Conversely, if
the feet are placed too close together the spine is once again placed in jeopardy.

There is very little margin of error and spinal injuries are greatly invited, when the feet are placed
too close together. A preferred foot placement would be to have the feet about six to eight inches
apart with the balls of the feet placed squarely on the platform. When you are balanced with the toes,
it is extremely difficult to achieve full range-of-motion applications.

Poor Base-Of-Support Provided By Toes
As well, if the toes cannot support the load the tendency is that the knees will buckle which will
result in a rounded-back posture which leaves the lower back susceptible to injury. However, when
the balls of the feet are used they are able to contract against tremendous resistance. As well, the direct
line of contraction of the calves comes as a result of the utilization of the balls of the feet as the
force vector drives down through this area of the foot rather than through the weaker region of the
toes.

Another major consideration here is not to extend the feet in the natural position. That is, as you
walk, the angle of the toes allow for easy natural bending to facilitate the walking action. The tendency
is to allow the foot to bend in line with the toes at almost a forty-five degree angle. This is undesirable
in the execution of the standing calve raise because the inner portion of the calves is not highly-
activated in this foot position.

Considerations For Inside/Outside Accentuation

In Search Of “Diamonds”
It has been frequently recommended that in order to accentuate the outside portion of the calves
the trainee point the toes inward and to emphasize the inside portion of the calves the trainee is advised
to point the toes outward. The toe placement can help accentuate the desired area of emphasis
but what determines the amount of emphasis that will be placed upon the respective areas is the
amount of pressure that is applied when driving off the block. You may want to experiment with the
various foot placements in order to garner a “feel” for the standing calve raise movement application.

I would recommend that the beginning trainee place the entire front portion of the feet across
the block and drive with the emphasis on the inner portion of the feet. The idea is to drive off the
balls of the feet with added accentuation provided on the inner portion of the feet. By accentuating
the inside region of the feet you are ale to accentuate the formation of the “diamond” shaping of the
inner calves. Remember, it takes intense concentration to build those “diamonds” so don’t fall victim
to laziness and allow the accentuation to wander to the outside portion of the feet which is the natural
tendency with the standing calve raise exercise application.

Free-Weight Standing Calf Raise Movement
There are many improvisations that are possible to apply with this exercise. If your gym does not
have a standing calf machine, there are different ways to overcome the problem. One simple way, if
you are training in a gym that does not have it or you are training at home and do not want to invest
two thousand dollars in a calf machine, is to take a barbell and assume the same position with the bar
across the shoulders, behind the neck as you would in squat. This movement requires good balance
on the part of the trainee it is vital that a solid platform is utilized. Do not rely on just any block of
wood as the block can snap back up at you if the pressure becomes too severe. If you spring off the
block you can easily injure your knees and lower back so it is essential that you use a solid base of
support to ensure the safe, efficient application of the standing calve raise movement.

Summary of Correct Exercise Execution
- Take your position on the standing calve raise machine by placing the balls of your feet on the
support block. The feet should be placed in the straight-ahead position.
- Utilizing knees and hip flexion, and with the head erect, bend under the resistance support
cradle. Place the cradle properly onto the shoulders and then slowly straighten the body by utilizing
hip and knee extension. You should now be standing in an erect posture with the head up
and the weight supported with the shoulders.
- Keeping the body in the fully-extended position, slowly lower the body to the bottom of the eccentric
contraction position in order to prepare for the concentric contraction phase of the
movement by using dorsal flexion of the ankle joint. Remember not to bounce at the bottom of
the eccentric phase.
- Maintaining the erect posture of the body slowly drive upward utilizing plantar flexion of the
ankle joint to provide for the concentric contraction phase of the movement. You will need to
resist the tendency to bend at the knees and extend the body in effort to add impetus to the lift.
Any deviation in posture will round the back exposing the lower lumbar region to serious injury.
- Extend the flexion action through the full ROM of the calve muscles to reach the completed
concentric contraction phase of the movement. You will want to pause for a two-count in order
to stimulate maximum fiber recruitment before lowering the weight.
- Slowly begin the eccentric contraction phase of the movement by utilizing dorsal flexion to contract
the calf muscles in the eccentric phase. You will be challenged to contract the muscles
through the full range-of-motion as there is a natural tendency with this movement to allow gravitational
forces to take over the impetus of the eccentric phase.
- You will want to make certain to dismount the machine at the conclusion of the set in exactly the
same manner as you mounted the machine; keep the head up and utilize knee and hip flexion to
bend under the resistance support harness. Many injuries occur as a result of the trainee being in
too big of a hurry to dispose of the load and falling victim to injury due to poor posture.

Keys to the Lift
- Establish a firm foothold with the balls of the feet secured on the block.
- Maintain an erect posture with the back straight and the head up.
- Utilize intelligent weight-selection in order to avoid the risk of having the knees buckle under the
load.
- Do not bounce in and out of the movement applications.

Stiff-legged Deadlift

Stiff-legged Deadlift

The stiff-legged dead-lift is performed on an elevated platform. Some trainees improvise by performing
the exercise on a bench; however, should problems arise with balance, the trainee is exposed
to injury risk to the knees and to the lower back. As well, frequently when a bench is used the trainee
is encouraged to lower the weight to far leading to a breakdown in form (knee-flexion) and an increase
in injury risk. The utilization of a platform that allows a wide base of support for the feet and a
degree of safety with the presence of the floor would be the preferred route to take with reference to
the execution of this exercise.

Movement Analysis
This exercise can prove itself to be highly dangerous if not performed with proper execution. As
well, light weights should be used on this movement in order to avert strain on the lower lumbar region
which is exposed to high risk of injury due to the nature of the movement application which
sees the weight being lowered below the level of the feet.

It should be noted that the additional range of motion associated with the stiff-legged dead-lift
invokes an increased risk of injury over the conventional dead-lift exercise outlined in our section on
lower back exercises. It should be noted that the stiff-legged dead-lift can also be considered an effective
exercise for the development of the hamstrings as the semitendonosous, semimembraneosous,
and the biceps femoris (long and short heads), are activated during the concentric contraction
phase of the movement application. As well the hamstrings are stretched during the final third of the
eccentric contraction phase of the movement.

They are correspondingly, most activated during the initial
one/third of the concentric contraction phase of the
movement. Note as well that due to the fact that the semitendonosus
and the semimembraneosous, along with the
long head of the biceps femoris will be highly activated during
the raising of the weight. The biceps femoris short head
will not be activated due to the fact that it is not attached at
the hip and is not involved in hip-flexion or hip-extension.
The muscles that comprise the region of the hip are called
upon during the completion of the concentric contraction
phase of the movement and the initiation of the eccentric
contraction phase of the movement, thus we have included
the stiff-legged dead-lift in the exercise portfolio for the
muscle that comprise the region of the hip.

Summary of Correct Exercise Execution
- Place a barbell in front of the raised platform and face
the barbell assuming a shoulder-width stance. A wider
than shoulder-width stance would negatively affect the
ROM capability and a narrow stance would create additional
stress upon the lower lumbar region due to the increased
distance that the movement would be performed
in with the feet placed closer together, and the fact that
the lower lumber region would have to be called upon to
provide a balancing factor for the body.
- Stand in an erect posture with the knees and the hips in
the fully-extended position. Prepare for the lifting of the
bar by bending at the waist while maintaining the locked
position of the knees and grasping the bar with a natural
grip with the hands in the pronated grip position.
- Maintain a rigid posture with the back and keeping the
head up; initiate the concentric contraction phase of the
movement by slowing extending at the hips in manner of
raising the weight. You will want to make sure to bring
the weight in toward the ankles as you prepare to lift the
bar and to maintain the close-in position of the bar
throughout the lift. You will also need to concentrate on
avoiding the natural tendency of bending the knees in effort
to add impetus to the lift.
- Remember to utilize slow, highly-synchronized muscular
contraction in order to avoid snapping the weight up-
ward. Once at the fully-extended concentric contraction
phase, straighten the shoulders (do not throw the shoulders
back and thrust the chest forward) while being cautious of
avoiding rocking back on the heels. A rocking action could
produce hyperextension of the knees which could cause injury
to the patella ligament as well as invoking a hyperextension
of the back which places the lower lumbar region under
duress due to the jamming of the facet-joints. Once at the fully-
extended concentric phase, pause for two counts before
lowering the weight.
- Begin the concentric contraction phase of the movement by
bending slowly at the hips (remember to maintain the locked
position of the knees), until the weight is returned to the
starting position. You will need to concentrate fully in order
to resist the forces of gravity. If gravity is allowed to take over
the lift the lower lumbar region is at risk of being injured.
You will need to focus on avoiding the natural tendency to
bounce at the conclusion of the eccentric contraction phase
of the movement in effort to apply momentum into the next
concentric contraction. “Bouncing” exposes the lower lumber
region to increased risk of injury.

Keys to the Lift
- Concentrate fully throughout the movement application in order to eliminate any flaws in technique
which would significantly increase the risk of injury with this exercise. You will want to
remember to keep the back straight, hold the head up, and maintain the locked position of the
knees. You will need to caution yourself not to rock back on the heels as this action could create
a hyperextension of the knees and the back.
- Utilize slow speed-of-contraction movement applications and work with very light resistance in
order to provide the safe and efficient application of this valuable potentially hazardous exercise.
- Make sure to pause at the completion of both the concentric and eccentric contraction phases of
the movement in order to ensure that the movement applications are the result of highlysynchronized
motor-unit firing and not herky-jerky rapid-fire movements.

Leg (Knee-joint) Extension

Leg (Knee-joint) Extension

Introduction
Performing the power movements of the leg exercise inventory (the power movements will be
covered in detail later in this section), will develop both the posterior and anterior regions of the
thighs. However, in order to create clear definition and separation of the quadriceps muscles, specific
attention must be devoted to the area. The most effective manner in which to isolate the quadriceps
is to perform the thigh (knee) extension exercise. It should be noted that there are a number of power
type movements that provide opportunity to build rippling quadriceps including front squats.

Considerations for Machine Selection
The thigh extension exercise is performed on a leg extension machine. There are two basic variations
of the leg extension machine:

- Combination thigh-extension and thigh-curl machine
- Specific leg extension machine.

Because the combination thigh extension/thigh curl machine was designed to accommodate exercises
for both the quadriceps and the hamstrings, the bed is flat. The specific thigh extension machine
allows for either a flat position of the seat or an angled seat. Some machines feature multi-angle
capability which allows for a variation in frontal thigh accentuation.

The flat bed, while allowing accentuation of the entire frontal thigh really emphasizes the lower
region of the frontal thigh. The angled bed also provides accentuation of the entire frontal thigh but
allows for facilitated accentuation of the upper region. Of the two machines, the specific thigh exten28
sion machine can be used to greater
advantage than the combination machine
because of the angled bed. As
well, the specific leg extension machine
provides a back rest which allows
for facilitated maintenance of
desired posture. Some machines offer
a single-leg application of the movement
for even greater isolation.

Considerations for Foot
Positions
This particular movement can be
applied with a variety of foot placements
(wide, narrow, closed) and four
ankle-joint positions (inversion, eversion,
and plantar and dorsi flexion).
Each specific approach to the thigh
(knee-joint) extension exercise will
provide specific accentuation upon
the quadriceps muscle group. Narrow
and closed stances stimulate the outer
region of the frontal thigh while the
wide foot placement would encourage
activation of the inner portion of the
frontal thigh. In addition, the eversion
position of the ankle-joint would
provide high activation of the vastus
medialis located on the inner anterior
thigh while the inversion position of
the ankle-joint would provide stimulation
of the outer portion of the anterior
thigh. The plantar and dorsi
flexion positions would stimulate the
middle portion of the anterior thigh.
The three main foot positions
that can be applied during this exercise
in order to accentuate the various
areas of the frontal upper leg (thigh)
are as follows:

Toes straight-ahead position
This position is considered to provide for a general
emphasis to be applied to the four quadriceps muscles.
Though it should be noted that the vastus intermedius
bears the major brunt of the exertion here which results
in the rectus femoris (the large muscle in the middle of
the frontal upper leg) to be accentuated.

Toes turned-in position
This position allows for an accentuation of the vastus
lateralis which provides for that sweeping outerregion
that is so impressive in frontal thigh development.

Toes turned-out position
This position allows for the accentuation of the
medial (inner) region of the frontal upper leg. The vastus
medialis (the large bulging muscle on the inner portion of
the lower region of the frontal thigh) is greatly accentuated
during the toes turned-out placement. Additional
emphasis can be provided to the inner portion of the
inner thigh by rotating the ankle joint outward.

You may want to experiment with the various foot
positions and placements as you continue through your
program but for purposes of a general frontal thigh application
the beginning weight training student would
best be served with a toes straight-ahead position.

Considerations for Feet Displacement and
Dorsi and Plantar Flexion
The feet should be placed about 6-8 inches apart
(depending upon the width of the hips) in order to provide
optimum growth and development potential. Wider
feet placements reduce the natural range-of-motion and
encourage breakdowns in technique such as rocking forward
and backward which encourages a drooping of the
head response which induces the back into a rounded posture which could lead to lower back injury.
Extremely close feet placements can invoke strain upon the spine. Close placements also discourage
the involvement of the vastus media1is during the movement.

There is also much discussion concerning the position of the feet with respect to either dorsal or
plantar flexion. Dorsal flexion (toes pointed up), encourages an increase in tension during the
movement application which allows for greater accentuation to be applied upon the vastus interme-
dius which promotes the accentuation of the rectus femoris. This response creates the deep crevices
and distinct separation in the muscles of the frontal thigh. The action of dorsal flexion however encourages
the upper torso to come forward which reduces the range-of-motion and creates stress
upon the lower back.

The tendency with dorsal flexion applications is to apply herky-jerky movement applications with
an exaggerated rocking motion which reduces the effectiveness of the exercise and could lead to lower
back injury.

Plantar flexion applications (toes pointed straight ahead) encourage full range-of-motion applications
but they also promote increased speed-of-contraction applications which can invoke serious
knee injuries during the concentric contraction phase of the movement. Particularly vulnerable is the
patella ligament which can be easily strained if the movement is not highly-controlled.

Summary of Correct Exercise Execution
- Assuming the use of a specific leg extension machine position yourself upon the seat so that the
edge of the seat is fitted snugly into the bend of the knees.
- Place the insteps under the rollers about 6-8 inches apart making certain that the rollers do not
come up on to the shins. If the rollers come up too high they will alter the force vector thus reducing
the effectiveness of the exercise. Conversely you will want to make certain that the rollers
are not placed too low near the toes where they might slip off during the movement creating a
pressure differential that could invoke injuries to the knees and to the lower back.
- Grip the handles at the side of the seat and straighten the arms and lift the chin up and thrust the
chest forward in order to assume the proper posture to allow for the safe, efficient movement
application. Make certain that you establish contact with the back rest and if a cushion is available
place it at the area of your lower back in order to provide maximum stability. Note: If a combination
leg extension/leg curl machine is being used you will want to make certain to place the
end of the bed behind your knees and lean back slightly (about 35 degrees). By leaning back you
are able to allow for a full range-of-motion application and you will reduce the stress upon the
lower lumbar region. You will need to grip the side of the bench with a fully extended arm position
in order to keep provide for the desired head-up posture. You will also want to avoid the
tendency to lean back too far in the starting position as this will reduce the effectiveness of the
exercise. As well, you will need to concentrate fully on avoiding the natural urge to lean back
during the application of the movement in effort to provide momentum to the lift.
- With either the specific or combination machine usages, you will want to keep your head held in
the erect position. If the head is allowed to droop during the movement it will create a resulting
rounding of the back posture. A rounded posture greatly reduces the range-of- motion capability
and places adds exertion upon the lower spine which could easily result in injury.
- Once in the correct position slowly raise the weight by extending at the knees. You will want to
resist the urge to snap the weight up into the fu11y-extended position. It is imperative to extend
slowly in order to avoid the dangerous snapping action which could. produce serious injury to
the patella ligament in the knees as well as to the lower back. Some trainers advocate the concept
of not fully extending in the finish position in order to reduce the risk of knee and back injuries.
However, it is felt here that a properly performed extension will allow for an enhanced growth
and development benefit associated with a full range-of-motion contraction while allowing for a
safe movement application.
- Once at the fully-extended concentric contraction position bold the resistance for two counts in
order to allow for the impulse to run the entire length of the frontal thigh and then slowly lower
the weight to the starting position.
- You will want to concentrate on maintaining correct posture during the eccentric contraction
phase of the movement in order to avoid “bouncing” into the subsequent concentric contraction.
The bouncing action encourages the body to bend forward which severely reduces the
range-of-motion and could lead to lower back injury. As well, by lowering the weight slowly you
are more easily able to avert the tendency of raising off the seat in effort to provide body-weight
momentum into the following concentric contraction.
- You will need to concentrate strongly in order to maximize neural-impulse activity throughout
the eccentric contraction phases of the movement. Lactic acid builds up readily during this exercise
and the natural tendency is to yield to the pain and come only partially through the ROM before
attempting to blast the weight back up. This aborted approach to the movement application
creates a herky-jerky movement application that can invoke injuries to the lower back as well as
the knees.

Keys to the Lift
- Keep the head up and the back straight throughout both the concentric and eccentric contraction
phases of the exercise.
- Utilize slow movement applications and avoid “snapping out” in order to reduce the risk of injury
to the knees and to the lower back.
- Concentrate fully on avoiding the natural tendency to “bounce” into the concentric contraction.

Single Leg Variation
A variation of the thigh (knee-joint) extension movement is the single leg application. The single
leg approach provides even greater emphasis on the quadriceps. However, it is recommended that
beginning weight-training enthusiasts perfect the technique of the conventional two-legged version
of the exercise before implementing the single leg application in order to avoid the common flaws in
technique that are accentuated during the performance of the single leg exercise.
Flaws in Execution

- Dropping the head and leaning forward during the execution of the concentric contraction.
- Rocking back and forth during the movement application
- Performing the movement with herky-jerky movement applications
- Not locking out at the completion of the concentric contraction phase
- Bouncing at the bottom of the eccentric contraction phase.
- Using rapid-fire speed-of-contraction during the movement application.

It should be noted however that these flaws in technique can be easily averted with a little experience
with the thigh (knee-joint) extension exercise and should not be overlooked entirely. In fact
the practiced trainee can apply more
ly-facilitated perfected technique in the single
leg version due to increased accentuation
and more readily-facilitated range-of
motion applications.

Seated Dumbbell (Simultaneous) and Concentration Curl

Seated Dumbbell Curl (Simultaneous)

The seated dumbbell curl movement can be performed with either an alternate or simultaneous
movement application. It is recommended that the simultaneous approach be taken in manner of
providing for increased balance. Due to the stability provided by the bench, the simultaneous application
can be executed with increased control than that which would be available with a standing
simultaneous application. As well, the simultaneous application provides a built-in guidance factor
which permits both dumbbells to be brought through the same (respective) movement plane. With
the alternate approach to this movement there is a greater demand placed upon the trainee to perform
two identical movements.

Movement Analysis
The versatility of dumbbell training can be enjoyed with an outward-grip application. Instead of
the dumbbells being brought up in a
straight line to the front with the knuckles
facing forward, the dumbbells are held out
to the sides at approximately a 45° angle
between the front and the sides of the body.
If the dumbbells are held directly out to the
sides there is increased pressure felt in the
shoulders. It is also very difficult to supinate
the wrists during the raising of the weights.

Tendency to Suffer Breakdowns
in Form
There is a strong tendency to lean forward
and then back to provide a swinging
motion of the dumbbells in effort to apply
momentum into the lift. As well, there is a
natural urge to incorporate the shoulders
into the movement and to allow for the
forearms to bear a major brunt of the load.
There is an increased tendency to apply
wrist-joint flexion into the lift as establishing
(and maintaining), the desired hyperextended
position of the wrist is extremely
difficult to perform with this exercise. It is
also very difficult to perform the movement
in the desired movement plane as there is a
natural tendency to draw the dumbbells
across in front of the body as opposed to
straight up to the sides directly opposing
gravity. As well, there is a very strong penchant
to use the “short-arm” position
throughout the movement application. Remember,
the activation of the biceps brachii
is provided by full ROM elbow flexion which can only be accomplished as a result of full
ROM elbow-extension applications.

Summary of Correct Exercise Execution
- Assume the correct preparatory posture by sitting on the end of a secure bench with the head up
and the back in a flat, rigid position.
- Grasp a pair of dumbbells in a supinated grip and place the hands at about a 45° angle between
the forward and out-to-the-sides positions in the fully-extended position. You will want to make
certain that the pinkies are parallel to the thumbs in order to
provide optimum stimulation of the biceps short head.
- Initiate the concentric contraction phase of the movement by
utilizing strong neural- impulsing into the biceps brachii in effort
to provide powerful elbow-joint flexion in raising the
weights upward.
- You will want to concentrate fully in order to contract the
dumbbells in the true vertical plane as there is a strong tendency
with this movement to bring the dumbbells into the
body and in a slightly horizontal plane during the lift. As well,
you will need to resist the urge to raise the elbows up during
the lift as such action will severely reduce the ROM of the
movement application.
- You will want to resist the tendency to lean back during the
completion of the ascent in effort to provide leverage to the
lift.
- Raise the dumbbells to the concentric contraction finishposition
making certain to maintain the supinated position of
the wrists.
- You will want to squeeze the biceps at the top of the lift in effort to apply maximum intensity
into the movement. You may want to bring the elbows forward and up at the completion of the
lift in manner of providing for an extended distance to the concentric contraction ROM which
would further stimulate the biceps long head. However, when an elbow-raising application is
performed there is a tendency to raise the elbows up during the movement as opposed to waiting
until the completion of the lift which reduces the effect the exercise will have on the biceps short
head. It is recommended that the elbows be maintained in the down, back, and in-close-to-thebody
position throughout the execution of the exercise in order to provide stimulation of the biceps
brachii with no sacrifice made to the biceps short head.
- Begin the eccentric contraction of the movement by utilizing elbow-joint extension to lower the
weight to the starting position. You will need to concentrate fully in order to resist the forces of
gravity which threaten to take over the movement.
- Complete the eccentric contraction phase of the movement by lowering the arms to the fullyextended
eccentric finish-position. You will want to resist the urge to “short-arm” the movement
in effort to cushion the effects of the stretching experienced in the biceps brachii.
- You will want to avoid the tendency to swing the weights behind the body at the conclusion of
the descent in effort to provide momemtum into the subsequent concentric contraction. You
will want to maintain the erect posture of the head and the flat, rigid vertical posture of the back
to avoid the tendency to lean forward during the performance of the eccentric contraction.

Keys to the Lift
- Send strong neural-impulsing into the biceps brachii in effort to reduce the accentuation of the
shoulders.
- Establish and maintain the supinated position of the wrists in order to provide maximal stimulation
of the biceps.
- Do not lean back in effort to provide a hoisting-affect into the movement.
- Concentrate fully in effort to resist the forces of gravity during the eccentric contraction and resist
the urge to swing the weights past the parallel line of the body in effort to provide momentum
into the subsequent concentric contraction.

 

Seated Dumbbell Concentration Curl
The seated concentrated dumbbell curl (as the name would suggest), offers added concentration
to the biceps brachii with a provisionary “peaking” component. As well, the added isolation benefit
associated with dumbbell training allows for increased concentration of the biceps. An additional
component of “concentration” is provided as a result of the applied posture for the movement. The
bent-over position of the body results in a closed-in alignment of the biceps brachii attachments
upon the scapula, and their insertion on the ulna at the elbow-joint. The biceps brachii are thus
placed in a preparatory contracted position and as such, increased tension can be exerted upon both
the biceps long head and the biceps short head. Due to the elbow/shoulder relationship, the brachialis
also is highly-activated with this movement. While the seated concentrated dumbbell curl can provide
the benefit of increased stimulus upon the biceps brachii, it is vital that strict adherence to
proper movement methodology be applied throughout the entire execution of the exercise in order
to derive maximum benefit from this demanding but potentially highly-effective movement.

Several Common Flaws-of-execution Surface
There are a number of common flaws-of-execution that surface during the performance of the
movement and strict attention must be paid to correct exercise execution if the benefits of this exercise
are to be realized. The most frequently seen errors include:
Bending over too far and lowering the head
Lowering the head too far forward severely restricts the range-of-motion of the movement
which severely reduces the effectiveness of the exercise. The head must be kept up during the
movement in order to open the body and allow room for the dumbbell to be raised through the entire
movement range. The desired closed-in position of the origins of the biceps long head and biceps
short head on the scapula in the region of the shoulder and the insertion of the biceps tendon
on the ulnar tuberosity of the forearm near the elbow-joint can still be applied with the head held up.

Initiating Movement with Calf (Heel) Raise Action
There is a strong urge to initiate the concentric contraction by raising the heel off the floor and
apply a supporting lifting action with the calf muscles. It is important to contract the biceps brachii
through the entire range-of-motion of the movement application. Utilizing the calf (heel) raise action
severely reduces the effectiveness of the exercise.

Applying “Short-arm” Movement Applications
It was indicated that the closed-in shoulder/
elbow relationship establishes a shortening of
the biceps brachii which increases the tension felt in
the area. The increased tension presents strong inducement
to retain the flexed position of the arm as
stretching the arm out to the fully-extended position
causes pain in the muscles (particularly toward the
end of a set when lactic acid begins to build up).
The general tendency is to protect against the pain
by maintaining a partially-flexed arm position
throughout the descent.

Applying Unwanted Rocking Action
It is very difficult to execute the movement
without allowing for a rocking action of the body to
creep into the movement. As the weight is lowered
(usually with a “short-arm” position) of slight elbow
flexion there is major inducement provided to bring
the body down with the weight. As the weight is
then raised there is a strong resulting raising-of-thebody
response that sees the trainee incorporating a
rocking action that sees the leg acting as a fulcrum
for the teeter-totter movement application.

Applying the Movement in an Oblique Plane
There is a strong inducement to perform the
movement with a crossing in front of the body action
as opposed to lifting the weight in the truevertical
plane. Opposing the resistive forces of gravity
exerts great force upon the biceps brachii and an
easier approach is sought in effort to reduce the
duress they are placed under. As well, by bringing
the dumbbell across in front of the body instead of
straight up allows for an alleviation of the pressure
experienced in the biceps as a major portion of the
burden of the load is absorbed by the brachioradialis
muscle of the forearm. It is vital that the allimportant
“pinkies-up” position of the hands be
maintained throughout the entire execution of both
the concentric and eccentric phases of the movement in order to encourage maximum motor-unit
recruitment of the biceps brachii and brachialis muscles.

Considerations for Angle-of-application
There are two placement positions, and two angles-of-application that can be utilized for the execution
of the exercise. The triceps can be placed either against the inner thigh just above the region
of the knee, and the movement application applied at a 90° angle from the thigh, or, it can be placed
at approximately the mid-way point of the thigh, with the movement applied at a 45° angle between
the knee and the mid-point of the body. The 45° angle-of-application is recommended in order to
provide a unique angle of approach as compared 90° angle of application that provides a more standardized
straight-on approach.

The 45° angle consideration complies with the proposal that whenever dumbbells are employed
additional (unique) angles of application should be sought in effort to produce novel effects upon the
involved muscles. The 45° angle of application provides for an increase in the range-of-motion of the
movement application and also allows for a more readily-facilitated application of supination at the
conclusion of the lift. Both of the above factors provide for an additional growth and development
component for the biceps brachii as well as the brachialis.

Summary of Correct Exercise Execution
- Assume the correct preparatory posture for the movement by sitting on the end of a secure
bench in a bent-over position with the triceps pressed against the inside portion of the sameside
thigh at about the mid-way point.
- Lower the arm to the fully-extended position and grasp a dumbbell in a pronated grip with the
angle of the dumbbell established at a 45° angle between the knee and the mid-point of the body.
- You will want to raise the head and apply the hyper-extended position of the neck in effort to
provide for maximum range-of-motion capability during the completion of the concentric contraction
phase of the movement.
- Initiate the concentric contraction phase by utilizing strong neural-impulsing into the biceps brachii
and brachialis in effort to provide for powerful elbow-joint flexion in manner of raising the
weight.
- Concentrate fully on raising the weight in the line of true-vertical and resist the temptation to
draw the dumbbell across the front of the body in an oblique angle application. You will want to
resist the general penchant to allow for the thumb to come up over the top of the pinkie during
the final stages of the movement.
- Remember to keep the head up and to resist the urge to lean back during the execution of the
lift.
- Complete the concentric contraction phase of the movement by raising the weight to approximately
chin-high and to the side of the face. The forearm should be positioned true- vertical at
the concentric finish-position.
- You will want to take advantage of the unique 45° angle of application and apply strong (exaggerated)
supination at the conclusion of the lift in effort to exert additional emphasis upon the outer
upper portion of the biceps.
- Begin the eccentric contraction phase of the movement by lowering the arm down by virtue of
strong neural-impulsing into the biceps brachii in extending the arm downward. You will to resBiceps
ist the forces of gravity by utilizing strong muscular contraction of the muscles of the anterior
upper arm.
- You will want to remember to maintain the raised position of the head during the lowering of
the weight in effort to resist the natural urge to lower the head during the descent in effort to reduce
the amount of stretching experienced in the biceps brachii and brachialis muscles.
- Complete the eccentric contraction phase of the movement by lowering the arm to the fullyextended
finish-position. The forearm should be in direct line with the upper arm at the conclusion
of the descent. You will need to concentrate fully in resisting the urge to “short-arm” the
eccentric contraction phase of the movement as there is a strong tendency to rock forward with
the arm in the slightly flexed position in effort to cushion the effects of the stretching action
upon the muscles during the lowering of the weight.

Keys to the Lift
- Utilize full ROM movement applications in both the eccentric and concentric contraction phases
by lowering the arm to the fully-extended position (no “short-arming” permitted) and by keeping
the head erect in effort to open up the body to allow for a full movement range in the concentric
phase.
- You will want to resist the temptation to utilize a calf (heel) raise action in effort to provide impetus
to the lift during the initiation of the concentric contraction phase.
- Be careful to avoid the general tendency to apply a rocking motion during the execution of the
movement by leaning forward during the lowering of the weight and then springing up over the
knee and leaning back during the concentric contraction of the movement.
- Be sure to maintain a “pinkie-up” (full supination), position of the hand throughout the entire
execution of the exercise.
- Remember to apply exaggerated supination of the hand so that the pinkie is positioned beyond
the parallel line of the thumb during the conclusion of the lift in order to effect greater accentuation
of the biceps

Preacher (Scott) Curl

Preacher (Scott) Curl

The preacher curl derives its name from the podium-like bench that is utilized for the movement.
The use of the name “Scott” curl results from the fact that bodybuilding legend Larry Scott
invented the idea of performing the curling movement with the use of an angled bed that serves as
an arm rest. Mr. Scott determined that the preacher curl movement would provide a unique aspect to
the curling movement; one that would induce a “peaking” response in the muscles of the anterior
upper arm. The reasoning behind the idea of using the angled bed is constructed upon the scientific
findings associated with the positioning of the elbows in front of the shoulders which provides a particular
emphasis on the muscles of the anterior upper arm.

Angled Bed Allows For
Relaxation of Shoulders
The angled bed provides a base of
support for the arms and it allows for
the relaxation of the shoulders. In this
fashion the elbows can be positioned in
front of the shoulders with the muscles
of the shoulders in a relaxed posture
which allows for the alleviation of the
activation of the anterior deltoids which
would normally be strongly activated
during postures that have the elbows
positioned in front of them. The significance
of alleviating the pressure exerted
upon the shoulders is that with
the shoulders relaxed, the movement
can be performed with additional emphasis
placed upon the region of the
anterior upper arm as opposed to the
deltoids which obviously would significantly
increase the effectiveness of the
exercise.

Significance or Leaning
Forward
It is important not to lean too far
forward during the movement application
as leaning will expose the shoulders
to the direct line of fire of the
force vectors which will result in the
high-activation of the anterior deltoids.
The greater the involvement of the deltoid,
the less the emphasis of the movement on the biceps. Remember, the benefit of having the
arms supported by the angled arm rest (bed), is that the shoulders can be maintained in a relaxed opposition.
If the trainee leans too far forward into the lift the shoulders are no longer relaxed but are
instead, highly-activated. It is advisable to restrict the lean to that amount which provides for accentuation
of the upper region of the biceps brachii but does not encourage an overriding involvement
of the deltoids.

Remember, the concept of leaning forward provides a benefit of adding tension to the biceps
brachii as it shortens (contracts) the biceps as it brings the attachment (origin) closer to the insertion.
Please refer to the benefits of forward lean in the preceding section on the closed-grip curl exercise.
However, the preacher curl provides a
different emphasis due to the fact that
the shoulders are supported by the bed
of the bench.

Leaning Forward Can Encourage
Unwanted Wrist-flexion
One of the serious negative ramification
associated with leaning too far
forward is that the trainee is encouraged
to apply wrist-joint flexion as the
forearms are brought up to meet the
upper arms. Flexing the wrists highlyactivates
the forearm flexors which reduce
the amount of accentuation the
exercise will have upon the desired region
of the anterior upper arms. Ideally
the wrists would be positioned in the
hyper-extended position in effort to
alleviate the natural tendency to employ
the forearms into the movement.

Head Held Erect
Ideally, the lean would be of such
dimension so as to allow for the head
to be aligned even with the shoulders.
You do not want to bring the head too
far back as this would straighten the
body too much which would result in a
severe reduction in the “peaking” benefit
of the movement as the bar would
not be brought high above the shoulders
but rather would be raised to a
position that is even with (or maybe
even slightly below shoulder height).

“Peaking” Effects Derived
from High Finish-position
Remember, the stretch position of the shoulders
at the finish position will produce the desired
emphasis in the upper region of the biceps which
will add to the overall “peaking” aspects of the
movement. The use of the preacher (Scott), curl
movement application provides the trainee with an
opportunity to utilize a high-finish position of
the elbows without incurring the normal tradeoff
of having to raise the elbows up. The
preacher curl application allows for a fixed elbow
position and encourages the peaking of the
belly of the bicep. In addition, the preacher application
provides a distinct “cutting” aspect as
it allows for a distinct separation between the
anterior deltoid and the top of the biceps brachii.

Importance of Avoiding “Bouncing”
Action
It is important that the trainee maintain a
secure position upon the seat and apply neither
an up and down bouncing action nor a forward
and backward rocking action during the respective
eccentric and concentric phases of the
movement. The under arm (axilla), of the body
should be pressed flush against the top of the
bed and maintained in solid contact with the
bed throughout the movement. The bed should
not be used as a fulcrum to spring up and over
in effort of providing momentum into the lift.

Considerations for Applied ROM or
Movement Application
Of all the considerations regarding the correct
execution of the preacher (Scott) curl exercise
the debate over the proper application of
the eccentric contraction ROM emerges as the
most vital concern. There is much controversy
over whether or not the eccentric contraction
phase of the movement should be applied with
a full ROM or a restricted ROM movement
application. The consideration for less than full
ROM applications is that because of the
stretched position of the biceps brachii and the
exertion such position places upon the biceps
tendon, the fully-extended eccentric position
should not be applied.

Advocates of the full ROM application suggest that a less than full ROM application deprives
the trainee of optimum growth and development potential. The full ROM supporters also suggest
that a slight adjustment in body posture will allow for the application of a full ROM contraction
without risk of injury. The referred to “slight alteration in body posture” however, would reduce the
effectiveness of the exercise as it would (in fact) itself, remove the opportunity for a full ROM application
and would only serve to present a risk of injury. To explain: as the trainee alters his/her body
position in order to reduce the exertion upon the elbow-joint he/she does so in response to experienced
pain. The point of the matter is that the adjustment comes as a result of a pain already experienced;
simply put, the help arrives too late resulting in minor tears being experienced by the trainee
which could easily induce chronic elbow-joint soreness.
As well, by adjusting the body as a result of feeling the pain of the tendon stretching induces a
breakdown in proper movement methodology which sees the trainee resorting to a plethora of training
errors during the execution of the movement. These errors include:

- Applying a leaning forward during the completion of the eccentric contraction;
- Applying a springing action of the body off the fulcrum of the top of the bed;
- Allowing the shoulders to become highly-activated in providing for a cushioning of the load during
the completion of the eccentric phase action.

The above-listed trio of cardinal errors would more seriously hamper the effectiveness of the exercise
to a much greater degree than would the minor restriction in the eccentric phase ROM application.
Restricted seven-eights Eccentric ROM Recommended
It is recommended that a seven-eights eccentric ROM be applied in order to reduce the strain on
the elbow and to provide for a required range-of-motion contraction. It is advisable that the trainee
receive spotting help in this movement in order to help alleviate the pressure experienced in the elbow-
joint during the transition from the eccentric phase to the concentric phase of the movement.

Standing Preacher Curl Bench also Available
Both a seated and standing preacher curl bench are available and each provides the same “peaking”
opportunity. If the standing version is employed you will want to utilize hip and knee-flexion in
effort to provide for the proper body position. You will also want to ensure that the head is held
erect and that the back is held in a flat, rigid position.

Straight Bar, Cambered Bar or Dumbbells?
The preacher (Scott) curl movement can be performed with the use of either a straight bar or a
cambered bar. (Dumbbells can also be utilized and the discussion of dumbbells will be included at
the end of the barbell (straight and cambered explanation). Most of the time, in fact, almost exclusively,
whenever you see the barbell rack of a preacher curl bench it is loaded with a cambered bar. It
is as though the preacher curl exercise is to be performed with the use of a cambered bar. While the
cambered bar can produce impressive results from the preacher curl movement the elimination of
the straight bar as a consideration for the preacher curl movement may represent a major oversight.

Considerations for Cambered Bar Application
As the cambered bar produces a partially-pronated position of the hands it provides highactivation
of the brachioradialis muscle of the forearm and the brachialis in the lower region of the
anterior upper arm. It also activates the long head of the biceps brachii. It does not however, produce
significant effect upon the short head of the biceps brachii. As a result, the cambered bar
preacher curl application provides a peak to the outside of the biceps and produces that flat expanse
of muscle that signifies advanced biceps growth. However, the frontal view of the biceps would reveal
the medial (inner) portion of the anterior upper arm (biceps short head) would not be developed
as fully as the preacher cambered bar application does nothing to stimulate this region of the anterior
upper arm.

Wide-grip cambered bar applications also appear to stimulate the shoulders more than more narrow
and closed-grip applications and as such it is recommended that the more narrow grips be applied
in order to provide maximum stimulation of the muscles of the anterior upper arm. As well the
narrow portion of the cambered bar is less angled than the outer portion which results in a more supinated
position of the hands which will result in greater stimulation of the medial (inner) portion of
the anterior upper arm.

Cambered Bar Stimulation of Biceps Short Head
It should be noted however that the use of the cambered bar provides a unique manner in which
to activate the medial (inner) portion of the biceps. Due to the location and function of the biceps
attachment on the scapula, the partially pronated position of the hands induces a pulling effect upon
the inner portion of the biceps. If a narrow grip is used there is an increased tendency to place the
elbows outside of the shoulders which results in the shoulders being drawn out from the body
(shoulder abduction). This is a different resultant than is experienced with the use of a straight bar
where narrow-grip applications provide stimulation of the lateral portion (long head) of the biceps
brachii. It is also different from the standing cambered bar application where the shoulders are not
supported and the biceps long head is more strongly activated. The action of shoulder abduction induces
an accompanying stretching response in the medial portion of the anterior upper arm which
further stimulates the biceps short head. In addition, because the weight is supported on an angled
bed, and, as the shoulders are in a relaxed position, and as the elbows are in front of the shoulders,
there results increased activation of the biceps short head.

Consideration for Straight Bar Application
The utilization of a conventional (straight) bar preacher curl application allows for the fullysupinated
position of the hands which would produce greater overall peaking development of the
anterior upper arm as it would provide for the activation of the biceps short head. The high involvement
of the biceps short head produces a more fully-developed anterior upper arm region. The development
of the biceps short head in addition to the biceps long head produces a “peak” that carries
across from the lateral to the medial regions of the anterior upper arm. When the biceps are
viewed from the front they provide an impressive mass of muscle that is peaked to perfection.

Considerations for Angle-of-Application
There are several angles that can be applied with the preacher (Scott) benches that can be utilized
to enable the trainee to add a peak to the biceps’ mountains. Most of the beds are constructed on a
45° (approximately) angle though some trainee actually prefer to use the back of the preacher (Scott)
bench to work at a 60° angle in effort to provide a different accentuation on the muscles of the anterior
upper arm. The height of the seat will determine the position of the body. If the seat is too high
the tendency will be too be pitched too far forward which will result in the strong involvement of the
forearms. Conversely, if the seat is positioned too low it will result in a reduction in the ROM of the
movement application as there will be tendency to spring the arms off the top of the bed. The ideal
position of the seat would be one that allows for a comfortable full ROM movement application
which will not invoke springing or rocking actions during the execution of the exercise.
Considerations for Dumbbell Application
The utilization of dumbbells can also be implemented into the preacher curl movement inventory
as the dumbbell application provides a unique angle-of-application associated with dumbbell training.
The use of the single arm dumbbell variation allows for a fully-supinated posture and also
presents opportunity to apply the movement on a different angle. Instead of bringing the weight
straight up, the resistance is first drawn slightly inward, and then in an outward action as it is raised.
This inside to outside movement plane provides strong activation of both the long and short heads
of the biceps brachii.

The rudiments of correct movement methodology are repeated with the dumbbell version of the
preacher curl movement including:

- slow speed-of-contraction;
- fixed position of the body;
- less than full ROM movement application;
- hyperextended position of the wrist-joint.

Summary of Correct Exercise Execution
For our analysis we will outline the seated straight bar preacher (Scott) curl exercise.
- Assume the correct preparatory posture by sitting on the seat with the axilla positioned snugly
against the top of the bed of the preacher (Scott) curl bench. The seat should be positioned at a
height that will allow for the comfortable positioning of the body and a proper performance of a
just-less-than-full-range (seven-eights) movement application featuring no springing or body
rocking flaws in technique.
- The head should be held erect and the trainee should make certain not to lean too far forward
over the bed in order to maximally stimulate the brachialis and biceps brachii (long and short
head).
- The hands should be positioned just inside shoulder width in effort to provide for a direct line of
application between the elbows and the shoulders and to provide for maximal stimulation of
both the biceps long head and short head. Wider grips will accentuate the shoulders more and
should be avoided. You may want to experiment with the specific hand displacement distances in
order to discover the one most beneficial for your requirements.
- You will want to ensure that you have applied a hyperextended position of the wrist-joint in effort
to provide for maximal stimulation of the upper anterior arms and to discourage the involvement
of the forearms.
- Stand up to raise the barbell from its cradle (in manner of avoiding straining the biceps tendon)
and then resume the correct preparatory position upon the bench with the barbell held up at eye
level. You will want to make certain to keep the head erect.
- Slowly lower the weight downward by extending the arms. You will want to remember to direct
strong neural-impulses into the biceps brachii in order to apply strong muscular contraction
movement applications and to avoid having the shoulder take over control of the movement
during the lowering of the weight.
- Lower the weight to a position that is just less than the fully-extended position (seven-eights) and
make sure not to rise up off the seat in effort to cushion the effects of the stretching action.
- You will want to pause at the seven-eights position in manner of preparing for the subsequent
concentric contraction. It is essential to utilize strong concentration in the biceps brachii and the
brachialis in order to protect the biceps tendon from being forced to bear the burden of the
stress experienced during the transition from the eccentric to the concentric contraction phases
of the exercise.
- Initiate the concentric contraction by raising the barbell upward by utilizing strong muscular contraction
of the biceps brachii and the brachialis.
- Raise the barbell upward to the concentric contraction finish-position (approximately eye height),
and make certain to squeeze the biceps brachii fully at the conclusion of the lift.

Keys to the Lift
- Establish and maintain the correct preparatory position of the axilla on the top of the bed and
maintain the fixed position of the body throughout the entire execution of the movement. You
will want to resist the temptation to apply a springing action of the barbell and a rocking motion
of the body in effort to apply momentum into the movement application.
- Utilize wrist-joint hyperextension in manner of reducing the involvement of the forearms.
- Remember to apply a strong squeezing action of the biceps brachii at the conclusion of the lift.
- Utilize light resistance and concentrate fully in effort to avoid the tendency to allow a bouncing
action of the bar off the bed during the completion of the eccentric contraction.
- You will want to complete the eccentric contraction at a distance of slightly less than full range
(approximately seven-eights), in manner of reducing the risk of straining the highly-susceptible
biceps tendon.

It should be noted that the considerations for the biceps short head activation associated with
the cambered bar preacher application might lead the trainee into allowing for some scheduling of
the cambered bar variation of the preacher curl movement into the anterior upper arm routine.

Standing Cable Curl

Standing Cable Curl

A cable variation of the barbell curl can be employed to provide a slightly different stimulation to
the muscles of the anterior upper am. The effort-above-the-resistance relationship provides a different
accentuation of the anterior upper arm region in that it provides accentuation of the brachialis
and stimulates the lower region of the biceps brachii. The cable application allows for different contraction
from that of the free-weight. The cable variation of the barbell curl can provide for a strong
stimulus of the muscles of the anterior upper arm but light weight should be used, and strong concentration
must be employed in order to provide for optimum growth and development potential.

Considerations of
Concentric Phase
Breakdowns
Due to the location
of the plate-stack below
the waist and the resultant
effort/resistance
relationship there is a
greater pulling on the
region of the lower back.
As well, due to the effort/
resistance relationship,
there exists a requirement
to apply slower
speed-of-contraction
movement applications
during the raising of the
weight. Due to the low
position of the resistance
there is a greater tendency
to want to lean back
during the raising of the bar.
As the low position of the resistance exerts greater forces upon the lower
back, any arching-of-the-back action could easily induce an increased risk of lower back injury
compared to the free-weight (barbell) application where the effort and the resistance are in line.

Strong Tendency to Apply Forearms into Movement
There is also a strong tendency to apply the impetus of the movement with the forearms during
the concentric contraction. It is important to maintain the elbows down, back, and in position in order
to allow for the proper accentuation of the brachialis and the biceps brachii rather than the forearm
flexors to provide the onus of the lift. Strong concentration is essential in effort to ensure that
the neural-impulsing will be directed into the area of the brachialis and the biceps brachii rather than
in the area of the anterior upper forearms. Particularly susceptible to strain is the area of the ulna
where the bicep tendon attaches to the forearm.

Squeeze the Brachialis and the Biceps Brachii
It is important to squeeze the brachialis and the biceps brachii at the top of the lift in order to
derive the greatest benefit from the movement and to deter the natural tendency to allow the weight
to drop back down too quickly (almost immediately at the conclusion of the lift). There is a greater
cramping experienced during the cable application (if performed correctly) than is experienced in the
free-weight barbell curl exercise and the ability to train through the cramping sensation with proper
movement methodology
will determine the beneficial
effects of this
movement. Once again it
should be stressed that
the movement must be
performed with a slow
speed-of-contraction
movement application.

Significance of
Wrist-joint
Position
The trainee will be
hard-pressed to maintain
the desired wrist-joint
extension and even more
challenged to establish
and maintain wrist-joint
hyper-extension during the cable barbell curl exercise than is experienced during the free-weight version
of the standing barbell curl and strong concentration is required to maintain the desired wristjoint
position. It should be pointed out that the hyper-extended position of the wrists provides a major
deterrent against the pitfalls of allowing the movement to be executed with the emphasis directed
with the forearms. Thus, while more difficult to establish, and maintain, the hyper-extended position
of the wrist-joint will offer even greater reward in the cable barbell application than it would during
the execution of the free-weight barbell curl exercise.

Eccentric Phase Breakdowns
In addition, the pulling affects of the low position of the resistance also induce a breakdown in
form during the eccentric contraction phase of the movement as there is an increased tendency to
allow the weight to return to the starting position too quickly. Often the fast-returning plate-stack
pulls the body forward in an exaggerated bending action which results in a subsequent rocking motion
as a hip-thrusting action is employed in effort to add impetus to the following concentric contraction.
Also, exaggerated pulling actions can invoke a pulling action on the shoulder-joint resulting
in ligament and tendon strain as well as muscle pulls. It is essential to concentrate fully during the
eccentric phase of the movement in order to maintain proper exercise execution in effort to ensure
the safe, efficient application of this highly-effective lower biceps accentuator.

Summary of Correct Exercise Execution
- Assume the correct preparatory position by facing a low pulley station in a shoulder-width stance
with the feet pointed slightly outward. You will want to apply knee and hip-flexion and assume a
flat, rigid posture of the back.
The knee and hip-flexion should
be more pronounced than in the
free-weight barbell curl version
of the exercise because of the location
of the resistance below the
effort which places added stress
upon the lower back.
- The head should be held erect
with the chin up.
- You will want to make certain to
apply wrist-joint hyper-extension
in order to allow for proper accentuation
of the biceps brachii
and brachialis as the effort/
resistance relationship encourages
high activation of the
forearms which reduces the emphasis
upon the desired region of
the anterior upper arm.
- Slowly initiate the concentric contraction phase of the movement by utilizing strong neural- impulsing
into the muscles of the anterior upper arm in manner of applying elbow flexion to raise
the weight upward. You will need to concentrate fully in order to resist the temptation to lean
back during the movement application in effort to apply leverage to the lift.
- Slowly draw the weight to the desired finish-position with the bar raised to chin level. Remember
to make certain that the elbows have been maintained in the recommended down, back, and inclose
position.

Keys to the Lift
- Work with a weight that will allow for maximum control and will encourage strong neural- impulsing
into the muscles of the anterior upper arm in order to alleviate the emphasis on the forearms.
- Utilize wrist-joint hyper-extension in manner of providing optimum emphasis upon the brachialis
and biceps brachii muscles and to reduce the amount of emphasis that is exerted upon the forearms.
- Apply slow speed-of-contraction movement applications as the cable/plate-stack variation requires
slower contraction time in order to gamer maximum benefit from the movement. Particularly
helpful in providing maximum benefit is the utilization of slow, highly-concentrated eccentric
contractions.
- Squeeze the brachialis and the biceps brachii at the conclusion of the concentric contraction
phase in effort to ensure the effects of the movement are felt in the desired region of the anterior
upper arms and not in the forearms. It should be noted however that the resistance- below-the-
effort relationship associated with the low-pulley barbell curl variation will strongly encourage
the involvement of the forearms and the lower position of the anterior upper arms (brachialis).

Note that you may want to take advantage of the opportunity to apply accentuation on the upper
portion of the biceps brachii by assuming a slight leaning posture into the apparatus. The indirect
relationship of the effort and the resistance allows for a more readily-facilitated alteration in posture
that provides the chance to apply a different stimulation into the muscles. The forward position of
the body will allow the elbows to be brought back behind the body which will provide a unique angle-
of-application that will stress the upper portion of the biceps brachii. Such position of the elbows
is not readily available with the free-weight (barbell) applications. (You will not want to bring the elbows
too far back however as this could invoke strain upon the shoulder ligaments)

Standing Barbell Curl

Standing Barbell Curl

Of all the movements in the weight-resistance training inventory, the standing barbell curl
emerges as one of the all-time favorite exercises and certainly the “granddaddy” movement of anterior
upper arm (biceps brachii, brachialis) training. Since the discovery of the first barbell one of the
most frequently-asked training questions has always been; how much can you curl? Making an impression
with the amount of weight one can curl drives more trainees to the mirror flexing and
squeezing their biceps for all they are worth in effort to make their biceps more worthy.

Movement Analysis
Unfortunately, the emphasis of
tance that is placed upon the biceps most
often induces negative rather than positive
results. Too many movements featuring too
many sets and reps has always been the
trainee’s biggest stumbling block. Another
major obstacle standing in the path of success
has always been that which sees the
trainees using too much weight in their
quest to achieve ultimate arm development.
We have stated that too many movements
featuring too many sets and reps will only
serve to burn the muscles of the anterior
upper arm out. In addition, overemphasizing
how much weight can be used
for this particular exercise will significantly
reduce the resultant effects as using too
much weight will encourage breakdowns in
technique which will curb growth and development
and increase the risk of injury.

Proper Weight-Selection and
Mind/Muscle Connection
It is imperative that sensible weightselection
be utilized in order to ensure that
the base- line consideration for proper
movement methodology has been provided
in effort to allow for optimum growth and
development potential. Proper weightselection
will establish optimum opportunity
for the all-important mind/muscle connection so vital to biceps brachii and brachialis training.
With the utilization of proper resistance the trainee will be afforded opportunity to direct strong
neural-impulsing into the biceps brachii and the brachialis and avoid incorporating strong support
from the shoulders and forearm flexors.

Maximum neural-impulsing will allow for the trainee to develop optimal “feel” of the weight
which will encourage a “squeezing” action during the movement application. Remember, the
“squeezing” action is experienced in the biceps brachii and the brachialis and not in the forearms as a
result of merely “squeezing” the bar with the hands. As well, opportunity to apply maximum
“squeezing” of the biceps brachii and brachialis will be encouraged with the reduction of the amount
of involvement of the “always-ready-to- help” shoulders.

Elbow Position Crucial
Regardless of the particular curling
movement that you select, it is crucial
that the elbow be maintained in a fixed
position throughout the entire movement
application. The general considerations
for applying the correct elbowposition
for the standing barbell curl
would be to position the elbows down,
back, and in.

Pros and Cons of Elbows Coming
Forward and Up
There is a strong tendency to raise
the elbows during the completion of a
set in effort to provide momentum into
the lift and to encourage the activation
of fresh fibers into the movement. As
well, bringing the elbows forward and
raising them during the lifting action
provides a more advantageous angle-
of-application which sees a reduction in the resistive forces of
gravity during the lift. It is important to apply the movement in the natural arcing motion as any adjustment
in the position of the elbow significantly reduces the beneficial effects of the curling movement.
In addition, if the elbows are not kept down, but instead are raised upward during the lifting of
the weight, there is a severe reduction in the applied range-of-motion of the curling movement which
reduces the effectiveness of the exercise.

Significance of Keeping the Elbows In
During the standing barbell application, if the elbows are not maintained in the close-in position
but rather are allowed to flare out during the movement, there is experienced an alteration of the fiber
activation during the movement application which reduces the effectiveness of the exercise. As
well, flaring the elbows shifts the accentuation of the movement to the outside portion of the hands
(with the hands in the normal supinated curling position) which dictates that the impetus of the
movement will be exerted with the first two or three fingers and thumbs. The significance of the
movement being directed with the first two or three fingers and thumbs is that there is a strong incorporation
of the shoulders into the movement application which reduces the desired emphasis
upon the biceps.

Exaggerated Elbow-Raising Encourages Back Arching
In circumstances where an exaggerated lifting of the elbows is applied, there is a strong inducement
experienced by the trainee to apply a dangerous arching-of-the-back posture during the com-
pletion of the lift which could easily cause serious injury to the lower back. As the weight is raised to
shoulder height, the elbows are brought upward and outward placing the burden of the lift onto the
chest and shoulders. The exertion is often so great upon the shoulders that the trainee is encouraged
to lean back to provide a more advantageous angle with which to perform the lift. This creates a
dangerous arched-back posture which could lead to chronic lower back agonies as the pressure upon
the vertebral column is severe. The chest is called upon to absorb the lion’s share of the load with the
result being that the biceps are removed from the movement action.

Raising Elbows Incorporates Use of Gravity
As well, exaggerated elbow raising alters the movement application so that there is a strong incorporation
of gravity into the lift. Instead of the movement being applied against gravity the trainee
is able to lean back and allow the weight to fall back down onto the shoulders by virtue of gravitational
force. The grip on the bar is released with the fingers and instead the bar is cradled in the
crook between the thumb and forefinger. When this action is applied the pinkies are enticed away
from the bar with the result that vary little squeezing action is applied with the biceps brachii and the
brachialis.

Considerations for Shoulder Flexion
Many expert trainers advocate the concept of raising the elbows upward not as a manner of
“cheating” but rather to incorporate shoulder flexion into the movement in manner of providing
increased accentuation of the biceps long head (due to the fact that it is wrapped around the head of
the humerus and is highly-activated during the actions of shoulder flexion). However, there are variations
of the curling movement that would allow an angle-of-application that would provide the desired
emphasis without disrupting the movement application of the particular exercise (in this case
the standing barbell curl) being performed. An example of providing for the desired raised-elbow
position would be found with the lying overhead cable curl exercise. In this movement the proper
elbow position would be in the raised position thus providing for the beneficial effects attributed to
shoulder extension while not subjecting the trainee to the negative resultants of reduced range-ofmotion
and altered-angle-of-application (bringing in fresh fibers) associated with the raising-theelbows
action during the curling movement. A thorough analysis of the overhead cable curl will be
provided later in this section.

Significance of “Pinky-Pressure”
As well, with the emphasis of the movement applied with the outer portion of the hands, the
pinkies are encouraged to pull away from the bar. Even when the pinkies are maintained on the barbell,
there frequently results a lack of neural-impulsing into the pinky region of the hands. Without
sufficient impulsing into the pinkies portion of the hands, the medial portion (biceps short head) is
not provided with proper stimulation. The correct supination position of the hands is virtually eradicated
when the entire emphasis of the movement is applied with the two or three fingers and thumbs
with the result being that the brachioradialis becomes more heavily involved than the biceps short
head. If the pinkies are not pressed against the bar the movement becomes a modified E-Z curl
movement rather than a straight barbell curl application. This is definitely not the intended result of
the movement as it severely reduces the desired effects of the exercise upon the region of the biceps
brachii and the brachialis.

Significance of Place of Origin and Shoulder Position
It is important to consider the location of the muscles of the anterior upper arm with reference
to the specific place of origin of both the biceps long head and short head on the scapula. Due to the
fact that the biceps long head crosses the head of the humerus in the shoulder joint in attaching to
the top of the scapula and the biceps short head does not, the position of the shoulder during the
performance of the movement will strongly dictate the area of accentuation each specific movement
application will have upon the two heads.

Elbow/Shoulder Relationship
If the elbows are positioned in front of the body the accentuation will be experienced in the biceps
short head. We would see a strong example of this on the preacher curl exercise. As there is
little shoulder movement in this exercise there is less involvement of the biceps long head and the
short head will receive the major amount of attention. As well, with the elbows in front of the shoulders
the lower and middle regions of the biceps are more strongly stimulated. When the elbows are
positioned behind the shoulders as in the incline dumbbell curl (and to an even greater degree the
reverse incline dumbbell curl), the accentuation will be applied to the biceps long head. In the elbows-
behind-the-shoulders posture the upper region of the biceps is more strongly emphasized.
When the elbows and the shoulders are aligned, the emphasis is equally absorbed by both the long
head and the short head and the emphasis of the movement is felt predominantly in the mid-range
region of the biceps. It should be noted however that the bed of the preacher curl provides support
for the arms allowing for a passive role for the shoulders. If the arms were held out in front of the
body at a 45° angle (approximately) the shoulders would be strongly activated to provide support for
the weight.

Significance of Wrist Position
The position of the wrist also plays an important part in the accentuation of the movement application.
The name of the movement (“curl”) carries with it connotations of a curling action of the
wrists (wrist-joint flexion). Most often, trainees attempt to work with too much weight on the curl
movement which encourages the incorporation of wrist-flexion. The tendency is for the trainee to
begin the curl movement with the wrists in the extended position but as the weight is raised to about
the mid-way point in the movement range there is a strong natural urge to bend the wrist inward in
effort to gain leverage for the lift. The forearms become highly-activated during the action of wristjoint
flexion and as a result the major emphasis of the movement becomes focused upon the forearm
flexors which detracts the amount of accentuation felt in the biceps.

In addition, the activation of the forearm flexors induces a pulling action upon the elbows which
encourages them to come forward during the movement application. If the elbows are encouraged to
come forward they will also be induced to be raised during the lifting of the weight with a resulting
loss in the range-of-motion that the movement is applied directly against gravity. If the wrists are
held flat (parallel) the forearm flexors are discouraged from becoming highly-activated and the
movement can be applied with the onus of attention accentuated upon the muscles of the anterior
upper arm. To further discourage the involvement of the forearm muscles advanced trainees apply a
hyper-extended position of the wrist as this position significantly reduces the focus of the movement
on the forearms and provides maximum stimulation of the anterior upper arm muscles. You will
need to be cautious not to strain the wrists during this hand position and as such, it is recommended
for beginning trainees to apply the extended rather than the hyper-extended position of the wrists.

Hyper-extended Wrist-position and Considerations for Full ROM
It is often thought that the flexed position and extended position of the wrist would provide for
a full range-of-motion application of the curling movement but that the hyper- extended position of
the wrist would severely reduce the ROM capability of the curling movement. This is not the case.
The reason the full ROM of the curling movement appears to be more readily-facilitated is that the
flexed position of the wrist brings the elbow forward changing the angle-of-application and thus providing
for a greater space between the forearms and the upper arms. Another reason that there is a
greater amount of space between the forearms and the upper arms is that the biceps have not been
contracted to their maximum potential. The extended position allows for an increased accentuation
upon the biceps brachii and brachialis and still allows for a discouragement of raising the elbows and
provides for any more easily-applied full ROM curling movement application.

The hyper-extended position of the wrist encourages the elbows to stay down and back and also
most highly-stimulates the activation of the biceps brachii and the brachialis and as such makes it
more difficult to apply a full ROM curling movement application. Note we say “more difficult”—not
impossible. The full ROM curling movement application can be readily applied; it just takes strong
concentration on maintaining correct form and exercise execution in order to maintain the proper
movement methodology. As the forearms are jammed into the upper arms, the elbows can be raised
just slightly in order to encourage the continuation of the movement. As well, just because the forearms
and the upper arms come into contact with each other does not mean that movement must
be halted. The squeezing action of the two sections of the arms can be continued well past the point
of initial contact with the result that the muscles of the anterior upper arm are provided with maximum
ROM opportunity so vital to optimum growth and development.

Summary of Correct Exercise Execution
- Place a barbell on the floor in front of you near your shins or if your facility provides one, place
the barbell in the curling rack near your thighs; either way, do not place the barbell on the small
benches as gym owners frown upon such practice as it can tear up the upholstery.
- Grasp the barbell in a just-outside-the-hips pronated grip and draw the barbell to the front of the
thighs. Remember to apply an extended position of the wrists in effort to alleviate the exertion
upon the forearms. You will want to maintain an erect posture of the head with the chin up and
the chest out and you will want to utilize hip and knee flexion in order to alleviate potential strain
on the lower back.
- Initiate the concentric contraction phase of the movement by utilizing strong muscular contraction
in the muscles of the anterior upper arm to raise the weight upward (elbow- flexion). You
will want to remember to maintain the proper down, back and in position of the elbows
throughout the movement application. You will want to avoid the natural tendency to hoist the
weight upward and to apply momentum into the lift by thrusting the hips forward which could
produce a dangerous arching-of-the-back-posture.
- Complete the concentric contraction phase of the movement by raising the barbell upward via
elbow-flexion until the fully-contracted position in the range-of-motion of the movement. Remember,
you may raise the elbows (very slightly), at the conclusion of the movement in effort to
allow for maximum ROM movement application. Once in the finish- position of the concentric
contraction, squeeze the biceps (not the barbell) and pause for two counts before releasing.
- Initiate the eccentric contraction phase of the movement by lowering the weight by slowly extending
the arms via elbow-joint extension until the barbell comes down in close contact (barely
touching) the thighs. You will want to avoid the natural tendency of allowing the weight to travel
too quickly during its descent and you will need to concentrate fully in order to prevent the bar
from bouncing off the thighs in manner of providing impetus to the subsequent concentric contraction
phase of the movement.

Keys to the Lift
- Utilize intelligent weight selection and establish a strong mind/muscle connection in directing
powerful neural impulsing into the biceps brachii and the brachialis muscles in order to provide
for optimum results from this exercise.

- Utilize proper posture and correct movement methodology in manner of avoiding potential injury
risks and to gain the most from the movement application. You will want to make certain to:

- Bend the knees in order to reduce the risk of injuring the lower back;
– Keep the head up and maintain the back in a flat, rigid posture in order to discourage a resulting
rounding-of-the-back-posture which will occur if the head is allowed to drop down during the
movement;
– Keep the elbows down, back, and in during the movement application;
– Be sure to utilize wrist-joint extension and even wrist-joint hyper-extension once you become a
little more experienced in order to accentuate the biceps brachii and the brachialis and to alleviate
the emphasis on the muscles of the forearms.

- You will want to avoid utilizing a hip-thrusting action during the initiation of the concentric contraction
phase of the movement.
- You will want to avert the tendency to bend backwards during the raising of the weight.
- Utilize slow speed-of-contraction movement applications throughout the concentric and eccentric
contraction phases of the movement.
- You will need to concentrate fully on avoiding the natural urge to allow the bar to bounce off the
thighs during the conclusion of the eccentric contraction phase of the movement.