BARBELL CURL (BOOM METHOD)

Written by Russ Howe PTI, and most recently updated 4 days ago.

2 min read

VIDEO DEMO:


EXERCISE INSTRUCTIONS:

  • SETUP: Grab a barbell (or an EZ-bar) in a shoulder-width grip position and stand with your arms extended. Keep your chest up & shoulders back to maintain great posture.
  • REP: Squeeze the bar and curl it up towards your shoulders, keeping your elbows tightly into your sides to ensure you don’t swing. Lower the bar back down under control.
  • TIP: This set uses my BOOM METHOD… Load the bar with a weight you’d expect to get x20 good reps with on a normal set, this ensures you won’t go too heavy (trust me, this is hard AF!). We are going to climb a ladder of reps & pauses to achieve muscle failure here. Start by curling for 2 reps then hold the bar at the start position for a 2 count. Then do 4 reps followed by a 4 count hold. Then 6, then 8, etc. If you drop the bar at any time, you’re done. The set is over when you reach MUSCLE FAILURE or when you reach 20 reps and a 20 second count (but very few people every get this far, so consider double figures a good score).

MUSCLES WORKED BY THIS EXERCISE:

  • Arms (Biceps, Forearms)
Russ Howe PTI Barbell Curl BOOM METHOD demo

ALTERNATIVE EXERCISES: