Virtual Fitness: How To Do A Barbell Bicep Curl

Barbell Curl Underhand Grip

The Barbell Curl is a strength training exercise that works the muscles of the arm (biceps brachii, brachialis, brachioradialis).
INSTRUCTIONS: Stand with your back straight, feet hip width. Using an underhand grip, take hold of the bar with hands slightly more than shoulder width. Slowly lift the bar on an exhalation. Inhale as you slowly release the bar so that your elbows are straight. Avoid swaying the torso, and bending the wrists. Isometrically contract the glutes, abdominals, and back to prevent torso swing.
VARIATIONS: 1) Use an overhand grip. 2) Use a narrow grip.
CAUTION: Avoid using more weight than you can handle.
ERRORS: Swaying the torso. Using incomplete range of motion.
LEVEL: The barbell isn’t a good starting point for a beginner. A novice interested in training with weights, should start with weight stack machines, move on to cables, and then free weights.
EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

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