May 23rd, 2023 5:09 PM Mr. Q Categories: Barbell
The barbell concentration curl is a strength-training exercise that primarily targets the biceps muscles. It is a variation of the traditional concentration curl but using a barbell instead of a dumbbell. This exercise helps to develop strength and size in the biceps, which are important for various pulling and lifting movements.
Possible Stretches to do prior to exercise:
- Biceps stretch
- Shoulder stretch
Warmups to do prior to exercise:
- Perform a few sets of light biceps exercises such as biceps curls with lighter dumbbells or resistance bands to warm up the biceps muscles.
- Do some light shoulder warm-up exercises like arm circles or shoulder rotations to prepare the shoulder joints.
How to select the proper weight: Start with a light to moderate weight that allows you to maintain proper form and control throughout the exercise. The weight should challenge your biceps muscles without compromising your technique.
- Sit on a bench with your legs spread apart and feet firmly planted on the ground. Hold a barbell with an underhand grip, hands shoulder-width apart.
- Rest your upper arm against your inner thigh, just above the knee. Your forearm should be hanging straight down, perpendicular to the ground.
- While keeping your upper arm stationary, exhale and curl the barbell upward by contracting your biceps. Focus on using your biceps to lift the weight.
- Continue curling until your biceps are fully contracted and the barbell is close to your shoulder.
- Pause for a moment, then inhale and slowly lower the barbell back to the starting position with control.
- Repeat the movement for the desired number of repetitions on one arm, then switch to the other arm.
How to reduce the difficulty: To make the exercise easier, you can:
- Use a lighter weight or even just the barbell.
- Perform the exercise while seated, as it provides more stability and control.
How to increase difficulty: To make the exercise more challenging, you can:
- Gradually increase the weight you’re using.
- Perform the exercise while standing, which engages more stabilizer muscles and requires more core strength.
- Beginner: 8-12 reps
- Intermediate: 12-15 reps
- Advanced: 15-20 reps
Estimated time for exercise: 5-10 minutes