Barbell Biceps Curl (with arm blaster)

Barbell Biceps Curl (with arm blaster): So führst du sie aus

1. 1Strap the arm blaster around your torso so the curved plate rests against your upper abdomen and the strap loops behind your neck, adjusting it so your upper arms sit flush against the plate.
2. 2Load a barbell and stand tall, then grip it shoulder-width apart with your palms facing up (a supinated grip).
3. 3Press the backs of your upper arms firmly into the arm blaster plate so your elbows stay pinned at your sides throughout the set.
4. 4Brace your core and keep your torso upright, letting the bar hang at arm's length against your thighs.
5. 5Curl the bar upward by flexing your elbows, keeping your upper arms locked against the plate and leading with your forearms.
6. 6Squeeze your biceps hard at the top, stopping just short of letting your forearms pass vertical so tension stays on the muscle.
7. 7Lower the bar under control over two to three seconds until your arms are fully extended again.
8. 8Complete your reps, then set the bar down and unclip the arm blaster.

Technik-Tipps

• Keep the backs of your arms pressed into the plate the whole set — that contact is what enforces the strict, momentum-free curl the arm blaster is designed for.
• Use a moderate weight you can curl cleanly; the brace exposes any cheating, so ego-loading just shortens your range of motion.
• Control the lowering (eccentric) phase rather than dropping the bar — the negative builds as much size as the lift up.
• Keep your wrists neutral and stacked over your forearms instead of curling them in to avoid wrist strain.

Häufige Fehler

• Swinging the torso or leaning back to heave the bar up, which the arm blaster is meant to stop — momentum steals work from the biceps and strains the lower back.
• Letting the upper arms drift forward off the plate at the top, which turns the strict curl into a partial front raise and reduces biceps tension.
• Using too much weight and shortening the range of motion, so the biceps never fully lengthen or contract and growth stalls.
• Cutting the lowering phase short by dropping the bar, which throws away the eccentric portion where much of the muscle damage and growth happens.
• Bending the wrists back under load, which shifts strain onto the wrist joint and forearms instead of the biceps.

Häufig gestellte Fragen