Afternoon Lift: Chest / Arms Volume 2

Biceps Curl (Barbell Standard)

Target Muscles: Biceps brachii, Brachialis, Brachioradialis

Starting Position:

1. Stand with your feet hip-width apart.

2. Hold a barbell with your hands shoulder­ width apart, palms facing forwards.

3. The bar should rest against your thighs and your arms should be fully extended.

The Movement:

1. Bend your elbows as you curl the bar up in a smooth arc towards your shoulders. Keep your upper arms fixed by the sides of your body.

2. Hold for a count of two; then slowly lower the bar back to the starting position.

Tips:

• Do not move your upper arms or elbows at any point of the movement.

• Keep your body absolutely still- make sure you do not lean back or swing the bar up as this will strain the back and reduce the work on the biceps.

• Keep your wrists locked.

• Lower the bar under control until your' arms are fully extended  shortening or' rushing the downwards phase will reduce the  effectiveness of the exercise.

Variations:

EZ-bar curl: Arm curls can be performed using an EZ-bar instead of a straight bar. This  reduces the stress on the wrists, although it puts the biceps in a  biomechanically weaker position so they receive less stimulation.

Wide grip curl: Using a grip slightly wider than shoulder width apart places more emphasis  on the inner head of the biceps.

Narrow grip curl: Using a grip slightly narrower than shoulder width apart places more  emphasis on the outer head of the biceps.