Barbell Curls Lewiston ID
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| Written by Jeff Behar, MS, MBA |
Barbell curls is a standard exercise for increasing the strength and size of your biceps muscle group. Performing the barbell curl correctly is essential for developing big biceps while minimizing your potential for injury.
Muscle Groups Worked
Instructions for Performing Barbell Curls
- Grasp the bar using an under handing grip (palms facing you) with your hands positioned shoulder width apart (hands should be about 18 - 22 inches apart..
- Stand with your legs shoulder-width apart.
- Allow the barbell to hang at arm's length in front of you, with your hands, arms, and shoulders aligned.
- While focusing on your biceps and keeping your upper-arms still, raise the weights in a semi-circle upwards at a medium speed, being careful not to move the position of your elbows.
- Lift the bar upwards to your chest.
- Once you've lifted the bar as high as you can, squeeze your biceps and then begin slowly lowering the bar down until your arms are nearly straight, again.
Comments / Tips Regarding Barbell Curls
- Squeeze at the top of each movement for maximum gain.
- Do not swing the weight. Keep constant steady control. It's important not to shift the stress of the weights to other muscle groups. You're focusing on your biceps, so let them do the work until you can't work them anymore.
- It's crucial that you don't lean backwards or swing the weight during barbell curls. Leaning back causes you to cheat by using your back to lift the weight, and swinging the weight causes you to cheat by using momentum to get the bar to the top of the lift. Both cheating methods deemphasize your biceps during the lift.
- If you're having trouble with leaning back and/or swinging the weight, you might want to place your back against a wall or other vertical surface and position your feet about 2-3 ft in front on you for balance. Doing this will help you to keep the emphasis entirely on your biceps.
- Don't lower the weights too quickly. Much of the benefit in doing curls is in the lowering of the weights back down.
- Grabbing the bar wider will work the outer head of the bicep more. Grabbing the bar closer (less than shoulder width grip) will start to work the inner portion of the bicep.
Bicep Curl Variations
Wide-Grip Barbell Curls. Wide-Grip Barbell Curls is a variation of barbell curls that emphasizes the inner portion of your biceps. The grip is typically wide enough so that your wrists are slightly turned outward. Typically 6 inches past shoulder width.
Close-Grip Barbell Curls. Close-Grip Barbell Curls is a variation of barbell curls that emphasizes the outer portion of your biceps. Performing Close-Grip Barbell Curls is sim...
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