Do you get too stiff, too slow, or do you just let them rip?
The reason I wanted to be the one to explain this to you is that it is my opinion that no one can get 20s curls to be as good as you can if you work at them correctly. So as you can see, I have tried to cover as many bases of understanding curls as I possibly can. As I mentioned above, there are many theories but this is my attempt to be as inclusive as possible. It’s hard for me to write on the topic too very specific because to me, it’s the most fun and exciting part to learn.
If you want to know more about 20s curls, check out my 10 day 10s program or 20s curls for beginners on the Bodybuilding.com forums. For a deeper look at 20s curls I highly recommend my book 20s and Beyond and a video I had a chance to see about how they are done. For good measure, I also recently posted a beginner’s guide to 20s curls on the Bodybuilding.com forums.
When you understand how to really focus on the lower body with curls, you make them even more effective. We’ll start off with some general guidelines.
Don’t over stretch. Yes, curl muscles are very strong when stretched. However, you do not want over stretching as it will cause your curls to fail. One way to remember it is to think of the way your arms are extended. If you are doing curls with your head out, imagine you have your arms out at the same shoulder level. If you are doing curls at the bottom of your curl, imagine having your elbows bent at the same joint angle and imagine your lower back and upper thighs are parallel as far as possible. Try to keep this as accurate for your upper back and thighs as it will make the movement a lot more effective.
Also, you want to have your chin in line with your shoulders as this means not bringing the upper chest higher than your lower neck. If you want your shoulders to move higher, get rid of your chest and shoulders and try keeping your chin in place. This will make your chin very visible and this will also stop you from having unnecessary tension in your chest and shoulders.
You can go so easy with your body, that you aren’t taking enough weight from your arms. This is bad because you are making the movement more challenging for your arms. This is something you shouldn’t do though. When you do this
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