Tip Boost Biceps Growth Instantly Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip Boost Biceps Growth Instantly Here' s an easy way to improve your curl form lift more weight safely and trigger more hypertrophy by Tim Arndt January 29, 2018August 18, 2019 Tags Arms, Bodybuilding, Tips, Training Stagger Your Stance for Standing Curls Before you can perform any exercise properly you have to get set up correctly. For a standing curl, a commonly overlooked aspect of proper setup is foot placement. Most people keep their feet side by side, which creates a small base of support in the sagittal plane (front to back). That's a problem because the curl is performed in this plane. And when the barbell moves in front of you as you curl it, it causes your center of mass to shift forward. To adjust for that, you have to lean back to keep from falling forward, especially if you're going heavy. That's all fine, but when you string a few reps together it forces you to swing the bar up and down, reducing muscular participation. So instead of keeping your feet side by side, stagger them just a little bit, distributing your weight evenly. Like this: This provides a bigger base of support in the sagittal plane that allows you to counterbalance your center of mass moving back and forth. Now you don't have to lean back and can maintain your posture. It doesn't take a lot of stagger for this to work. Placing one foot just in front of the other, heel to toe, should be plenty. More stagger isn't always better though. It can become distracting and difficult to keep your posture and balance in the frontal plane (side to side). Placing the toe of your front foot in line with the bar when your elbow is flexed to 90 degrees should be sufficient to make sure your center of mass will always be within your base of support. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training The Cure for Puny Arms Think you know everything about arm training? Think again. Check out these proven techniques for biceps, triceps, and forearms. Arms, Bodybuilding, Training Christian Thibaudeau September 22 Training Tip Big ROM Bigger Gains Here's why range of motion is so important for gaining muscle mass. Do your favorite exercises pass the test? Bodybuilding, Tips, Training Charles Staley December 5 Training Tip The Smart Way to Lift Twice a Day No, you won't overtrain... if you do it right. And the gains are awesome. Bodybuilding, Tips, Training Michael Warren November 30 Training Type of Contraction and Exercise Duration The Canadian Vin Diesel shows you which type of contraction (constant tension, stretch reflex, etc.) to use with different movements, along with explaining why you should absolutely keep your training sessions under 60 minutes. Bodybuilding, Powerlifting & Strength, Training Christian Thibaudeau July 2