Tag: barbell exercise

Virtual Fitness: How To Do A Barbell Bicep Curl

October 30, 2021

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

Exercise Of The Month: November 2012

November 4, 2012

BARBELL BICEP CURL

START POSITION

TYPE: Standing Barbell Exercise

EQUIPMENT: Barbell, Plates, Non-Skid Rubber Mat

CAUTIONS

  • Wear sturdy athletic shoes, and standing on a non-skid rubber mat.
  • Use weight that you can handle.
  • Using too much weight may cause one or more of the following: loss of balance, dropping the weight by losing your grip, falling on your knees.

CORRECT FORM

  • Do not swing the bar as you lift it up.
  • On the downward move, release the barbell slowly with control.
  • Do not arch your back or neck.
  • Do not throw your head back, or round your shoulders forward.
  • The only thing moving is the barbell and your arms.

MUSCLES WORKED: Biceps

FINISH POSITION

How To Do The Standing Barbell Biceps Curl

  1. Stand with feet hip-width apart in the start position.
  2. Hold the weight in front of the thighs using an underhand grip (palms face up).
  3. Bend your elbows while slowly lifting the weight up towards your shoulders.
  4. Slowly lower the weight keeping a slight bend at the elbows as shown in the start position. Don’t lock the elbows.
  5. Perform 2 sets of 10 to 12 repetitions.

The exercise described in this post is informational, and not meant to replace the guidance of a personal trainer in a live setting.  Exercises performed incorrectly may result in injury.

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Copyright 2012 Irene Pastore and Blue Moon Personal Training