BARBELL CURL – BICEP EXERCISE VEDIO AND GUIDE

 

 

BENEFITS:

  • Barbell curl is a bicep exercise and this is the excellent exercise that helps you to increase the size of the biceps.
  • When you performing barbell curl its target your biceps and forearm muscles, these are only two muscles involved when you lift the weight.
  • In other words, means that barbell curl mainly targets your bicep brachii muscles that is long head of the biceps.
  • This is the perfect exercise for increasing your biceps size and it makes the strength in your bicep.
  • This exercise works both the inside and outside the biceps.

TRAINER’S TIPS :

  1. Stand straight with a barbell in your hands, chest up and shoulder down directly in front of the bar.
  2. Hold the bar as same as your shoulder width with both arms extended downwards and your palms facing upwards. this is your starting position.
  3. Lift the bar upward in an arc towards your upper chest and your elbows should be locked to your sides.
  4. Give a pause at the top for a second and then come back slowly to the starting position.
  5. When you curl the barbell upwards don’t use your body weight.
  6. At the top position, you have to squeeze your biceps tightly.
  7. Most important thing is inhaling and then the curl bar and exhale as you complete the movement.
  8. make sure that choose a weight according to your self that is not too heavy or nor light that you don’t feel the movement.
  9. PLease, remember that heavy doesn’t matter but you have to do in the proper and in the right way. Your form should be accurate.
  10. you can perform in the first or second exercise of your biceps workout.
  11. you can do 3 – 4 sets of 10 – 12 reps of heavy weight if your focus is mass gaining.
  12. If your focus is fat loss then you can do 4 – 5 sets of 18 – 20 reps of lightweight.

 

ALTERNATIVE OF THIS EXERCISE: 

  1. Preacher curl
  2. Dumbbell curl

 

 

A. IS YOUR INITIAL POSITION 

B. IS YOUR FINAL POSITION

 

 

ELBOWS SHOULD BE LOCK TO YOUR SIDES

 

 

 

 

A. GO FULL RANGE 

B.  GET FULL STRETCH

 

 

Arm exercises

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