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Pain and Muscle | January 19, 2019

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Barbell Curl - Biceps Exercise

Barbell Curl – Biceps Exercise

How to perform the Barbell Shoulder Press exercise:

Barbell Curl
1- Stand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing forward and the elbows should be close to the torso. This will be your starting position.
2- While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.
3- Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
4- Slowly begin to bring the bar back to starting position as your breathe in.
5- Repeat for the recommended amount of repetitions.

Variations:

1- You can also perform this movement using a straight bar attachment hooked to a low pulley. This variation seems to really provide a good contraction at the top of the movement.
2- You may also use the closer grip for variety purposes.