Monday, January 25, 2016

Biceps Curl (Standing Barbell)


Target MusclesBiceps brachii, Brachialis, Brachioradialis
Starting Position:
1. Stand with your feet hip-width apart.
2. Hold a barbell with your hands shoulder­ width apart, palms facing forwards.
3. The bar should rest against your thighs and your arms should be fully extended.
The Movement:
1. Bend your elbows as you curl the bar up in a smooth arc towards your shoulders. Keep your upper arms fixed by the sides of your body.
2. Hold for a count of two; then slowly lower the bar back to the starting position.
Tips:
• Do not move your upper arms or elbows at any point of the movement.
• Keep your body absolutely still- make sure you do not lean back or swing the bar up as this will strain the back and reduce the work on the biceps.
• Keep your wrists locked.
• Lower the bar under control until your' arms are fully extended  shortening or' rushing the downwards phase will reduce the  effectiveness of the exercise.
Variations:
EZ-bar curl: Arm curls can be performed using an EZ-bar instead of a straight bar. This  reduces the stress on the wrists, although it puts the biceps in a  biomechanically weaker position so they receive less stimulation.
Wide grip curl: Using a grip slightly wider than shoulder width apart places more emphasis  on the inner head of the biceps.
Narrow grip curl: Using a grip slightly narrower than shoulder width apart places more  emphasis on the outer head of the biceps.