Standing Barbell Curls

Purpose of Exercise: TO DEVELOP THE OVERALL SIZE OF THE BICEPS.

This is the most basic and popular of biceps exercises.

Execution: (1) Stand with feet a few inches apart and grasp the bar with an underhand grip, hands about shoulder width apart. Let the bar hang width at arm’s length in front of you. (2) Curl the bar out and up in a wide are and bring it up as high as you can, your elbows close to the body and stationary. Keep the wide and long, rather then bringing the bar outright up and making the movement too easy. Get a full flex of biceps at the top. Lower the same are and resisting the weight all the wav down until you arms are fully extended. A small amount of body movement in this exercise is acceptable, because it is a mass-building movement, but this is to be kept to a minimum unless you are doing deliberate Cheat curls. Bending toward and leaning back cut down on the range of motion.

To build maximum mass and work the total surface of the biceps, do Barbell curls with your hands shoulder width apart. Notice how this puts the shoulder arms and hands in a straight line.

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