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Barbell Curl - Phase 3
Barbell Curl - Phase 3 - Hypertrophy Phase 1 - Day 4: The barbell curl is a great mass builder for the biceps. Ensure that there is tension on the biceps throughout the exercises. Go slow on the way down, keeping control & tension on the biceps before squeezing to bring the weight back up. Bring in the elbows just slightly to get a better contraction at the top of the movement. Again, as with all standing exercises, pull in the navel towards your spine to activate the core. Maintain good posture throughout the exercise & keep your chest & chin up. For the hypertrophy phase, aim for 12 reps for the first set, 10 for the second & 8 on the third & final set ensuring that you really use a good amount of weight for this exercise. Nick Jones - World Bodybuilding Champion & Nathan Wallace - Natural Bodybuilder
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