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May 23rd, 2023 5:09 PM Mr. Q Categories: Barbell

Type:

Equipment:

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.

Proper form:

1. 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.
2. Rest your upper arm against your inner thigh, just above the knee. Your forearm should be hanging straight down, perpendicular to the ground.
3. 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.
4. Continue curling until your biceps are fully contracted and the barbell is close to your shoulder.
5. Pause for a moment, then inhale and slowly lower the barbell back to the starting position with control.
6. 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.

Reps:

• Beginner: 8-12 reps
• Intermediate: 12-15 reps
• Advanced: 15-20 reps

Estimated time for exercise: 5-10 minutes