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Barbell Curl

Stand tall with palms forward and elbows close to your torso. Curl the bar to shoulder level, keeping the upper arms still so only the forearms move.

Sequência

01 · start position
Stand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing forward and the elbows should be close to the torso. This will be your starting position.
02 · curl
While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.
03 · squeeze
Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
04 · lower
Slowly begin to bring the bar back to starting position as your breathe in.
05 · repeat
Repeat for the recommended amount of repetitions.