Three-time Mr Olympia Frank Zane built one of the most iconic physiques in bodybuilding history. And at 84, he's still sharing the training methods that helped him get there.
In a recent Instagram video, Zane demonstrated one of his favourite arm exercises: the seated barbell curl.
Unlike a traditional barbell curl, the exercise deliberately shortens the range of motion. Sitting on the end of a bench with the barbell resting across your thighs, you begin each rep from your knees rather than with your arms fully extended.
'I wanted to show you one of my favourite exercises for peaking the biceps and that's called the seated barbell curl,' says Zane.
'You're only focused on the finish of the exercise... you're not going all the way down – you're just going down until it hits your knees.'
How to Do Frank Zane's Seated Barbell Curl
- Sit on the edge of a flat bench with a barbell resting across your thighs.
- Lean slightly forwards.
- Curl the bar towards your chin.
- Pause briefly at the top, squeezing your biceps.
- Lower the bar under control until it reaches your knees.
- Repeat.
Rather than chasing heavy weights, Zane says the key is slowing every rep down.
What to read next
'Squeeze your biceps at the top. Make a light weight feel heavier by going slowly. It really pumps a lot of blood into your biceps. It's a really good movement.'
Why it Works
By removing the bottom portion of the curl, the seated variation keeps tension on the biceps for longer and limits the temptation to use momentum. Slowing the lowering phase further increases the time your muscles spend working, meaning you can get plenty of stimulus without loading up the bar.
That doesn't necessarily mean it's better than a full-range curl. Research generally supports training muscles through as much of their available range of motion as possible for overall growth. But as an accessory exercise – particularly towards the end of an arm workout – Zane's variation is a simple way to chase a big pump while keeping strict form.
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