How to do the X3 Bicep Curl
Learn how to perform resistance band bicep curls with X3. We recommend a drag curl, as it creates higher tension and a harder contraction. The X3 Bar Bicep Curl is a multi-joint movement, which spurs more muscle growth.
The bicep curl that we recommend, and really this is the only way to do any
bicep curl, is called the drag curl. So you’re kind of dragging the bar, not
literally, but you’re keeping the bar close to your body. And the reason is when
you do a standard curl, when you’re at this point and the center of gravity is
close to the elbow joint, you’re actually not really loading the bicep very much
at all right here. It’s got a tremendous amount of load of the lever arm on it,
plus the resistance in your hand, so it’s got sort of a weird backwards curve
that isn’t how your biomechanics works at all with a standard curl. So instead,
you keep the bar closer to your body, which is how you would actually normally
pick up anything heavy, you’d keep it close to your center of gravity, and you
pull it up. So that way at the top position, you have a very hard contraction
and a lot of resistance into the bicep at the top. And so slow and controlled.
The bottom is just not with your arms perfectly straight, but there’s a slight
bend to them, so you keep a partial contraction for constant tension purposes.
To get set up for the bicep curl, you wanna place the ground plate on the ground
and single the band through the bottom. So not doubled, single. You wanna grab
the bar with a supinated grip, that means hands pointed outward or upward. You
wanna stand up straight with your elbows slightly bent, ‘cause remember you want
to keep constant tension, then you can begin the movement. As you pull the bar
upwards, don’t do this like a traditional curl, this is a drag curl. So you’re
pulling it, almost dragging the bar up the front of your body. So your elbows go
back. Your hands don’t go out in front of you. When you move the bar up, notice
where Malachi stops at the top. Just sort of mid to lower chest, and that’s
where the biceps are fully contracted. You don’t wanna go any higher than this,
because if you do you break the isolation of the biceps and you bring other
muscles into play. And that’s not what you’re trying to do. If you watch
closely, the bar follows a straight up and down path. Very slow and controlled.
Two to three seconds up, two or three seconds down. You can see Malachi
squeezing the biceps hard, when getting to the top. This establishes a great
mind muscle connection. Also you can see there is constant tension, so no
resting at the bottom, no locking out of the top, there’s also no way to do that
with the biceps anyway. You can see mid range difficulty and stronger range
difficulty, as he goes through more and more repetitions. So this is the
beginning of diminishing range. So as he does more repetitions, he’ll be unable
to get to the top and they will shorten and shorten until he goes to complete
fatigue. Now also keep in mind in those stronger ranges of motion, this is a
much higher load than you would ever be able to use with the weights because
it’s variable. And therefore you go to a greater level of fatigue and you
trigger more growth.