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Bodybuilding Workout Routines: Croc Curls

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By : Dane Fletcher    99 or more times read
Submitted 2009-04-06 09:18:48
Are you still searching for a new way to spice up your biceps training without descending into the ranks of high-repetition, pump training? We all know that the biceps are a man's body part, and nothing is manlier than moving some heavy weight. The muscle fibers are torn, and when properly nourished and given time to heal, they grow. Let's check out a movement known as the Croc curl, an exercise that is sure to make your biceps grow.

Form is not of a major concern when completing Croc curls. Essentially, they are standard barbell curls performed inside a power rack. You step out of the rack with a heavy barbell usually 135 pounds or more on a straight bar. The set will consist of 10 to 20 repetitions. They are called Croc curls because your body almost resembles the mouth of a crocodile snapping open and shut as you swing the weight up and down. This is actually a double pun upon the name of Matt Kroczaleski, the powerlifter who originated this movement. The form isn't pretty, and the bodybuilder usually has a look of pain on his distorted face. However, the movement is effective. You will grow your arms if you use Croc curls.

The effectiveness of Croc curls comes from the descent of the weight, or the negative part of the lift. The upright motion of the weight, the positive, is usually only effective when the bodybuilder uses good form. This makes the biceps muscle actually be forced to do the brunt of the work. In the case of croc curls, however, the back, neck and shoulders absorb a fair share of the work from the positive motion. It is then during the slow and controlled descent of the weight or the negative that muscular stimulation occurs, and the growth cycle is started.

There are some risks when completing croc curls of which you should be aware. Precautions can and should be taken. Wear gloves if you're worried about damage to the hands. Wear a back brace or weight belt if you feel your back is at risk for significant lumbar damage. It's not hard to jar the back when swinging 135 pounds. The neck and shoulders are also at risk when you're swinging that much weight, so proper warm-up and stretching for these areas is advisable as well.

Who has used Croc curls? It'd be easier to ask who has not used them. Arnold used them. Ronnie used them. Branch uses them. It's safe to say that at some point in the career of every major bodybuilder, croc curls heavy barbell curls with a little swing to facilitate mass building were employed. If you feel like your body is in relatively good shape at the moment, and you'd like to see how far you can take your biceps development through the use of some less-than-perfect form, then you should definitely go for it! Just be sure to wear a back brace and warm up properly, or the Croc might just bite you!
Author Resource:- Dane Fletcher is the world-wide authority on bodybuilding and steroids. He has coached countless athletes all over the world. To read more of his work, please visit either or
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