TARGETS

  • Biceps

Stand with your feet parallel and shoulder width apart, your knees slightly bent and your pelvis slightly tucked in. Grip a barbell with your hands shoulder width apart and palms facing upward, elbows close to the sides of your body.

Keeping your upper arms stationary, curl the barbell up toward your upper chest.

Take a slight pause at the top of the range of movement, and then slowly lower the barbell back to the starting position, and repeat.

TARGETS

  • Biceps

LOOK FOR

  • Your upper arms to remain stationary throughout exercise.

AVOID

  • Bending at the wrists—keep your wrists aligned with your forearms.
  • Raising your shoulders.

MUSCLES USED

  • biceps brachii
  • brachioradialis
  • brachialis
  • deltoideus anterior
  • trapezius
  • levator scapulae
  • flexor carpi radialis
  • flexor carpi ulnaris

TRAINER’S TIPS

  • Exhale as you lift the barbell up, and inhale as you lower it back to the starting position.
  • If you find that you are swaying your back or leaning too far backward, lean your back against a secure wall and place your feet about 2 feet in front of you. This will help you isolate the biceps.

CLOSE-GRIP MODIFICATION

Similar difficulty: Grip the barbell with palms facing upward with about 12 inches of space between your hands.

WIDE-GRIP MODIFICATION

Similar difficulty: Grip the barbell with palms facing upward and your hands positioned outside of shoulder width, as far as is comfortable.

 

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