How to do a wall curl? The benefits of a wall curl

You may be envious of the thick arms of the fitness model, and you may have put in a lot of effort for it. Maybe you have grabbed a huge barbell, took a deep breath, stuck out your butt, bent over, bent your arms, used your strength to make a curl. As your arms swung, you thought that the heavy weight exercise would make the effect very good. However, after so much effort, you did something wrong. Such a curl is the standard wrong action in the fitness manual.

　　It is not only you, but many people will make this mistake. Before each curl The body always leans back a little.

　　You may say it's okay. My amplitude is very small, but do you know how much force can a little movement of the waist and back? How much force can your biceps produce? This slightly leaning back can double the weight of your curl. Unless you are performing an occasional deception, it will get further and further away from your goal.

　　How to do a curl against the wall?

　　 Fortunately, there is a way to avoid detours and make fewer mistakes, which is to curl against the wall.

　　Practice: Hold When barbell, the shoulders, back, hips, and back of the upper limbs (triceps) are attached to the wall. Both feet are shoulder-width. Keep this posture unchanged, or bend your knees and curl the barbell to your shoulders according to strict movements. During movement, make sure your hips and shoulders are attached to the wall. You find that even the weight you usually disdain will quickly make you sore and can't help throwing away the barbell.

　　　Wall Curl Test: See how strong your biceps are

　　The wall curl test is a benchmark for testing your upper limb strength! You will not have the chance to cheat

　　If your weight is less than 1 60 pounds, can do 100 pound curls for 4 times, which is excellent in your weight level; 80 pounds are good for 4 times; 60 pounds are medium.

　　If you weigh between 170 and 190 pounds, 120 pounds are excellent in four times; 100 pounds are good for 4 times; 80 pounds are medium.

　　If you weigh 200 pounds or more, you need to curl 140 pounds and 4 times to be considered excellent, 130 pounds are good, and 110 pounds are medium.

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