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Standing
Barbell Curls
Home
-> Exercises
-> Standing Barbell Curls
This is one of the most common biceps (the muscles on the front
of the upper arm) exercises as well as one of the most effective
and easiest to learn.
How
to do it:
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- Grasp
a barbell with a palms-up, shoulder-width grip.
- Without
swaying, swinging or lifting at the shoulders and
keeping your upper arms at your sides, lift the barbell
up in a wide arc from your thighs up to shoulder level.
Lower and repeat.
- Body
position is very important with the barbell curl
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- Keep
your chest high and your shoulders down and back.
- It
is also very important that you keep your knees slightly
bent in order to take stress off your lower back.
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Tricks:
- Take
a narrow grip (inside shoulder-width) on the barbell.
- This
activates the biceps muscle more strongly than a shoulder-width
or outside shoulder-width grip.
- You will
not be able to use as much weight as with a wider grip but
you will get increased bicep muscle recruitment during the
movement.
Common
Errors:
- Leaning
back - this is often done at the end of the set
as the weight starts to get heavy in an effort to keep going.
- This
is potentially dangerous to your lower back.
- If you
can't complete the rep in the good form, go as far as you
can, hold it there for as long as you can, then lower the
weight.
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