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    Thread: Standing Barbell Curls - Muscles Worked & Benefits

    1. #1
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      Standing Barbell Curls - Muscles Worked & Benefits

      Standing Barbell Curls - Muscles Worked & Benefits


      Exercise Type: Single-Joint
      Primary Muscles Worked: Biceps
      The most basic and popular of all bicep exercises, the Standing Barbell Curl is an excellent way to develop the overall size of the biceps. A small amount of movement to increase momentum is acceptable because this exercise is a mass-building movement. However, keep this to a minimum unless you are deliberately doing Cheat Curls. To build the most thickness in the biceps, curl the bar with your hands at shoulder-width apart.


      Standing Barbell Curls - Exercise Workout & Technique


      Place the loaded barbell in front of you.
      Position your feet so that they are about shoulder-width apart, and your knees are not locked out.
      Anchor your body weight to the floor at the heels.
      Place your hands on the barbell so that your palms face you, spaced apart at shoulder width.
      To start with, let the weight hang down, with your posture upright, chest slightly out and your shoulder blades drawn together.
      Position your elbows under the shoulders with a slight bend in them and close to your sides.
      Exhale and bring the barbell up towards your shoulders so that you feel the biceps working.
      Try not to let your body swing during this process, as this would be cheating.
      Hold and contract the biceps at the top. Pause.
      Now inhale and let the barbell return to the starting position with the arms extended down.
      Repeat the exercise for the desired repetition range.


      Standing Barbell Curls - Tips & Safety

      Keep the movement slow and controlled throughout each rep.
      Try and maintain the specified posture throughout, without allowing the body to sway.
      Leaning slightly forward makes the initial phase of the curl easier. Leaning slightly backwards helps complete the final phase of the rep.
      Excess momentum will shift the focus away from the biceps and recruit other accessory muscles - so avoid this.


      Standing Barbell Curls - Alternatives

      Try various hand placements on the bar to target different areas of the biceps. A wider grip will target the inner biceps while a narrow grip will target the outer biceps.
      Using an E-Z Bar changes the grip of the Standing Barbell Curl. Curling the bar with a neutral grip (palms facing in) allows you to emphasize the outer biceps while at the same time putting less strain on the wrists.

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      I like these, good read bro.

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