Barbell Curls Milledgeville GA

Looking for Barbell Curls in Milledgeville? We have compiled a list of businesses and services around Milledgeville that should help you with your search. We hope this page helps you find Barbell Curls in Milledgeville.

Hattaway Screen Printing
(478) 452-6435
104A Effingham Rd SW
Milledgeville, GA
 
Fas Specialties
(478) 452-8013
Milledgeville, GA
 
Fitness Demands
(706) 485-9916
Eatonton, GA
 
Dick's Sporting Goods
(678) 482-1200
Mall of Georgia
Buford, GA
 
Dick's Sporting Goods
(706) 733-1199
Augusta Mall
Augusta, GA
 
Baldwin Trophies & Awards
(478) 452-8013
2934 Heritage Pl NE
Milledgeville, GA
 
Sports Emporium
(478) 452-3167
2400 N Columbia St
Milledgeville, GA
 
Bryant Enterprises
(478) 986-4794
137 Childs St
Gray, GA

Data Provided By:
Dick's Sporting Goods
(478) 477-5588
Eisenhower Crossing
Macon, GA
 
Dick's Sporting Goods
(404) 267-0200
3535 Peachtree Road
Atlanta, GA
 
Data Provided By:

Barbell Curls

Written by Jeff Behar, MS, MBA   

Purposebarbell_curls

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.

Equipment Needed

  • Barbell
  • Free weights

Muscle Groups Worked

  • Biceps (biceps brachii)

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.
  • Repeat

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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