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Biceps Curl (Barbell Standard)

Target Muscles: Biceps brachii, Brachialis, Brachioradialis Starting position: 1. Stand with your feet hip-width apart. 2. Hold a barbell with your hands shoulder­ width apart, palms facing forwards. 3. The bar should rest against your thighs and your arms should be fully extended. The Movement: 1. Bend your elbows as you curl the bar up in a smooth arc towards your shoulders. Keep your upper arms fixed by the sides of your body. 2. Hold for a count of two; then slowly lower the bar back to the starting position. Tips: • Do not move your upper arms or elbows at any point of the movement. • Keep your body absolutely still- make sure you do not lean back or swing the bar up as this will strain the back and reduce the work on the biceps. • Keep your wrists locked. • Lower the bar under control until your' arms are fully extended  shortening or' rushing the downwards phase will reduce the  effectiveness of the exercise.
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