Beyond Gravity – Vector Fitness Training by Einsig MD ATC H. J.;

Author:Einsig , MD,ATC, H. J.;
Language: eng
Format: epub
Publisher: Austin Macauley Publishers
Published: 2020-03-30T16:00:00+00:00

To maximally work the early phase of elbow flexion fully in a standing Biceps curl you will have to start the motion with some shoulder flexion or with your opposite hand supporting underneath your curling elbow. Otherwise you will just be pushing the weight forward instead of lifting it at the beginning of the motion and the weight will be directly in the vertical plane of your elbow joint axis, so the horizontal resistance lever arm is very small minimizing the amount of elbow flexor muscle recruitment needed at the beginning of the motion.

To maximally work the end of the arm curl motion you will have to extend the shoulder so that the palm is lifting the weight upwards at the end of the motion rather than just pulling it horizontally backwards. This also again lengthens the horizontal resistance lever making it harder at the end range, so you can work that peak Biceps terminal contraction force.

Remember for single limb exercises follow these exercise movement patterns during the concentric or shortening phase contraction and then reverse the movement pattern back to the starting position during the eccentric lengthening phase.

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