Guide for Beginners (XII): Barbell Biceps Curl

Continuing with our Guide for beginners that will help us make an exercise routine with which we can reach the summer in full form, today we will describe an exercise that works one of the most visible muscles, the biceps. It is of the bicep barbell curl.

Performance technique of barbell biceps curl

To start the movement should start standing up, with the keep your back straight, knees slightly bent and feet apart the width of the shoulders.

We will take one smooth bar with hands, so that palms face up, i.e. with grip in Supination. Hands must be separated in the bar slightly beyond shoulder width.

From this position, without mobilizing the trunk and keeping your elbows at sides of the body, we must inspire and Flex the elbows while we bring the bar to the chest and get gluteal, abdominal and spinal not to move the trunk.

We exhale at the end of the movement and descend the bar slowly to the starting position.

This exercise It can be done with grip in pronation, i.e., with the palms facing down, to work more the wrist joint. It can also be with bar z for a comfortable grip, especially if we carry a lot of weight. Can also change the opening of the hands to grab the bar to work different portions of the biceps.

Muscles worked with barbell biceps curl

This exercise asks muscles of the lower extremities, being the most skilled workers the brachial biceps in its portion long & short and the brachial previous.

If we take the bar with a narrow grip will dominate the work of the long portion of the biceps, while if the grip is wide and the separation of the hands is greater than the width of the shoulders, the work will focus on the short bicep portion.

Secondary way of working with the bicep barbell curl the long supinador, pronator Teres and all flexors of the wrist and fingers, muscles in the forearm.

Tips and common mistakes when performing barbell biceps curl

  • Fully extend the arms to lower the bar is a common mistake that underperforms the eccentric phase of the exercise and may compromise the tendons, so better keep always slightly bent elbows.
  • Mobilize the trunk or remove the elbows from the sides of the body It is a mistake that we usually commit to help us raise the bar, however, can damage the back and not to focus the work on the biceps. Then, it is isometrically contracting spinal, abdominal and buttocks to keep the trunk straight and still, to preserve the elbows close to the body. If necessary, start with a weight lighter that makes it not difficult execution technique.
  • Apply a boost When heavy weights are used and intends to gain strength is frequent. Balancing the torso forward and backward which allows you to specify the curl occurs, however, it is not advisable to make this to beginners, because it has large risks of injury and requires a large lumbar and abdominal musculature.
  • Extend all legs is somewhat comfortable, but it is advisable to avoid back overload and maintain a proper posture always keep the knees slightly bent.

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