Barbell Curls

Barbell curls

The barbell curl is the most effective exercise for  the bicep workout and is usually performed within the first or second exercise of your bicep workout. Also it  trains muscles in your forearms and shoulders to some degree, as well.

How To Perform Barbell curls

 

• Graspe a barbell with your underhand grip, and with your hands separated by a shoulder-width distance. Initialy , you should be standing up straight with a shoulder-width stance and with your shoulders squared.

•  Allow the barbell to hang at arm’s length in front of you, with your hands, arms, and shoulders aligned.

• Now while focusing on your biceps and keeping your upper-arms still, lift the bar upwards to your chest.

Once you’ve lifted the bar as high as you can, squeeze your biceps and then begin slowly lowering the bar down until your arms are nearly straight, again.

Types in Barbell Curl Exercise:
1) Wide-Grip Barbell Curls:

Wide-Grip Barbell Curls is that type in barbell curls that emphasizes the inner portion of your biceps. To perform Wide-Grip Barbell Curls, grasp the barbell with as wide of an underhand grip as is comfortable, and stand with your feet about shoulder-width apart. While keeping your back straight and your head up, focus on your biceps and lift the bar upwards toward your chest.
When your forearms touch your biceps, you’ve reached the final position. As with regular barbell curls, when you perform Wide-Grip Barbell Curls you should keep your upper-arms at your sides, motionless, and don’t lean back or swing the weight.

2)Close-Grip Barbell Curls:

Close-Grip Barbell Curls is that type in barbell curls that emphasizes the outer portion of your biceps. Performing Close-Grip Barbell Curls is similar to performing the wide-grip variety, except that you hold the bar with about 12 inches of separation between your hands. Focus on your biceps as you lift the bar upwards toward your chest until your forearms touch your biceps.
Your upper arms and elbows should remain at your sides and motionless while you move the barbell, and be careful not to lean back or swing the weight. Contract your biceps at the top and then lower the bar under steady control.