Step 1: Set your bar on the floor and add weight to the bar.
Step 2: After setting up the weights you will use for the exercise, pick the barbell up, keeping your arms straight and keeping the barbell close to or touching your thighs. Keep your feet firmly on the floor, pinch your shoulder blades together and make sure your back is tight and knees are slightly bent. When grasping the barbell, wrap your thumbs around the bar tightly, using a shoulder-width grip (if a wider or more narrow grip is more comfortable, use that)
Step 3: With your wrists straight, bend your elbows and curl the bar up your body, dragging it up to the front of your shoulders in a controlled manner. Continue to keep your back tight and upright, keeping a slight bend to your knees. The bar should remain in contact with your body for the entire rep.
Step 4: Once the bar reaches shoulder level, pause for a split-second, squeeze your biceps and then straighten the elbows, lowering the bar in a controlled manner, keeping the bar in contact with your body during the entire descent. Your elbows will continue to remain by your side throughout the descent. The bar will come to rest on your thighs momentarily before you begin a new rep.
Step 5: Take another breath between reps, exhaling only when reps are completed. Repeat until the desired reps are reached and then set the barbell back on the ground. Weight can be added to the bar between sets
Benefits:
The barbell curl is the king of the bicep exercises, and is the premier movement for building mass, strength and muscle to your biceps.
It can be used as a great finisher to a workout, or a great compound movement to begin your arm day.
The drag curl adds variety and a different degree of difficulty to the regular barbell curl.
Its simplistic nature allows for a variety of skill levels to use the exercise, and the barbell curl can be instrumental in adding muscle and significant strength in your biceps when done properly.
Do not allow your shoulders to shrug the weight up or swing the weight up. When using max weight, a slight rock is acceptable, but the biceps should always be doing the majority of the movement.
Step 1: Set your bar on the floor and add weight to the bar. Step 2: After setting up the weights you will use for the exercise, pick the barbell up, and sit in a preacher curl machine. Your armpits should fit into the top of the preacher curl bench, locking you into place. Your hands will be about shoulder-width apart (or inside the angle...
Step 1: Set your bar on the floor and add weight to the bar. Step 2: After setting up the weights you will use for the exercise, pick the barbell up, keeping your arms straight and keeping the barbell close to or touching your thighs. Keep your feet firmly on the floor, pinch your shoulder blades together and make sure your back is tight...
Step 1: Set your bar on the floor and add weight to the bar. Step 2: After setting up the weights you will use for the exercise, pick the bar up, keeping your arms straight and keeping the bar close to or touching your thighs. Keep your feet firmly on the floor, pinch your shoulder blades together and make sure your back is tight and knees...
Step 1: Set your bar on the floor and add weight to the bar. Step 2: After setting up the weights you will use for the exercise, pick the bar up, keeping your arms straight and keeping the bar close to or touching your thighs. Keep your feet firmly on the floor, pinch your shoulder blades together and make sure your back is tight and knees...
Step 1: Set your bar on the floor and add weight to the bar. Step 2: After setting up the weights you will use for the exercise, pick the barbell up, keeping your arms straight and keeping the barbell close to or touching your thighs. Keep your feet firmly on the floor, pinch your shoulder blades together and make sure your back is tight...
Step 1: Set your bar on the floor and add weight to the bar. Step 2: After setting up the weights you will use for the exercise, pick the barbell up, keeping your arms straight and keeping the barbell close to or touching your thighs. Keep your feet firmly on the floor, pinch your shoulder blades together and make sure your back is tight...
Step 1: Set your bar on the floor and add weight to the bar. Step 2: After setting up the weights you will use for the exercise, pick the barbell up, keeping your arms straight and keeping the barbell close to or touching your thighs. Keep your feet firmly on the floor, pinch your shoulder blades together and make sure your back is tight...
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