Category: Barbell

How To Do A Barbell Bicep Curl

October 23, 2022
INSTRUCTIONS
  • Stand with feet hip to shoulder width apart . Bend knees slightly. Point toes forward.
  • Tuck your chin, draw your abdominals in, and squeeze your glutes.
  • Grip bar slightly wider than shoulder width. Palms face up.
  • With arms fully extended, hold the barbell in front of the body.
  • Slowly curl barbell toward chest.
  • Reverse the movement and return to start position.
  • Repeat for the desired number of repetitions.
  • Do not allow the shoulders to round, back to arch, or chin to jut forward.
  • Avoid swinging the barbell.
  • Muscles worked: Biceps
  • Weight of a standard barbell: 45 lbs.
  • Modification: Replace barbell with a lighter body bar.

How To Do A Barbell Deadlift

October 21, 2022
INSTRUCTIONS
  • Stand with feet hip to shoulder width apart . Toes pointing forward.
  • Hinge at the hips and slightly bend the knees to grab onto the barbell with hands slightly wider than shins. Grip is pronated.
  • Brace abs and position the bar over midfoot.
  • With the back flat and bar close to the shins and thighs, push into the floor to lift the bar.
  • Maintain head and torso angle until the bar passes the knees, then stand upright.
  • Reverse the pattern, hinging at the hips to initiate, to return the bar to its starting position.
  • Repeat for the desired number of repetitions.
  • Avoid rounding the spine, over emphasizing the knee bend, losing head position or rounding the shoulders.

How To Do A Pronated Bent-Over Barbell Row

September 14, 2022

The Bent-Over Barbell Row Palms Down At Shoulder Width, Builds Biceps and Upper Back Strength

  • Stand with feet hip width.
  • Bend hips and knees.
  • Lean forward. Crown of head aligned with tailbone.
  • Using a shoulder width, pronated grip (palms down) grab barbell with both hands.
  • Slowly stand to an upright position.
  • Bend forward at hips and knees. Crown of head aligned with tailbone.
  • Bend elbows and slowly move the barbell toward you until elbows form right angles.
  • Perform desired repetitions.
  • Avoid sagging the low back as you perform the exercise.
  • Return to upright standing position.
  • Repeat desired sets and repetitions.
  • Return to upright position.
  • Bend hips and knees and place the barbell on the floor in front of you.

Modifications: 1) Use lighter plates. 2) Remove the plates. 3) Perform fewer repetitions or sets. 3) Replace the barbell with a lighter body bar.

Technique: Maintain a long back. Squeeze shoulders blades together as you bring the barbell forward. Avoid caving in at the low back, or dropping head and shoulders forward. If this occurs modify the exercise.

How To Do A Supinated Bent-Over Barbell Row

September 10, 2022

The Bent-Over Barbell Row, Palms Up At Shoulder Width, Builds Biceps and Upper Back Strength

  • Stand with feet hip width.
  • Bend hips and knees and lean forward.
  • Using a supinated grip (palms up) grab barbell with both hands at shoulder width.
  • Slowly stand to an upright position while holding the weight.
  • Bend forward at hips and knees. Crown of head aligns with tailbone.
  • Slowly bend elbows and move the barbell toward you until elbows form right angles.
  • Performed desired repetitions.
  • Avoid sagging the low back as you perform the exercise.
  • Return to upright standing position.
  • Repeat desired sets and repetitions.
  • Return to upright position.
  • Bend hips and knees and place the barbell on the floor in front of you.

Modifications: 1) Use lighter plates, or move the barbell without plates. 2) Perform fewer repetitions and sets. 3) Replace the barbell with a lighter body bar.

Technique: Maintain a long back. Squeeze shoulders blades together as you bring the barbell forward. Avoid caving in at the low back, or dropping head and shoulders forward. If this occurs modify the exercise.