BARBELL CURL

HOW TO DO BARBELL CURL

Barbell Curl: Sculpting Stronger Biceps

The barbell curl is a weightlifting staple that zeroes in on the bicep muscles of your upper arms. This exercise entails lifting a barbell with an underhand grip and curling it towards your chest while maintaining stationary elbows.

How to do

1. Initial Position:

• Stand up straight with your feet shoulder-width apart.

• Grasp the barbell with an underhand grip, positioning your hands shoulder-width apart.

2. Execution:

• Keep your elbows snugly tucked to your sides.

• Lift the barbell towards your chest, flexing your biceps.

• Maintain your elbows in a stationary position, and avoid swinging the weight.

• Ensure controlled movements throughout the exercise.

3. Return:

• Gradually lower the barbell back to the starting position.

• Keep your biceps engaged during the entire range of motion.

4. Repetition:

• Repeat for your desired number of repetitions.

Barbell Curl Benefits

1. Biceps Strength and Size:

• The barbell curl primarily targets both the long and short heads of the biceps, along with engaging other upper body muscles like the brachialis, brachioradialis, and forearms.

• Barbell curls effectively build biceps strength and size. Muscle growth, known as hypertrophy, is stimulated as muscle fibers undergo microtears during exercise and subsequently repair and grow during rest.

• Progressive increases in weight and volume in this exercise can continuously stimulate muscle growth, leading to enhanced bicep size and strength.

2. Improved Grip Strength:

• The barbell curl necessitates gripping and holding onto substantial weight, thereby enhancing grip strength over time.

• A stronger grip is advantageous for various activities, including sports, weightlifting, and everyday tasks.

MUSCLE GROUPS

Primary:

Biceps

Equipment:

Barbell