May 22nd, 2023 5:34 PM Mr. Q Categories: Barbell
Barbell curls are a classic exercise that primarily targets the biceps muscles in the arms. It involves curling a barbell towards the shoulders while keeping the upper arms stationary.
Possible Stretches to do prior to exercise:
- Arm circles
- Arm swings
- Arm cross
Warmups to do prior to exercise:
- Perform light cardio exercises like jogging or jumping jacks to increase blood flow and warm up the body.
- Do some light dynamic stretches for the upper body, such as shoulder rolls or chest openers.
How to select the proper weight: Start with a weight that allows you to maintain proper form throughout the exercise. It should be challenging enough to feel the muscles working but not so heavy that you sacrifice technique. Adjust the weight as needed to find the appropriate level of difficulty.
- Stand with your feet shoulder-width apart and hold the barbell with an underhand grip, hands slightly wider than shoulder-width apart.
- Keep your upper arms close to your sides, elbows locked in position.
- Engage your core, exhale, and curl the barbell up towards your shoulders by flexing your biceps. Keep your wrists straight throughout the movement.
- Squeeze your biceps at the top of the contraction and hold for a brief moment.
- Inhale and slowly lower the barbell back down to the starting position, fully extending your arms.
How to reduce the difficulty: To make the exercise easier, you can:
- Use a lighter barbell or switch to dumbbells.
- Perform the exercise seated rather than standing to provide additional stability.
- Focus on maintaining proper form and technique before increasing the weight.
How to increase difficulty: To make the exercise more challenging, you can:
- Increase the weight you’re lifting.
- Slow down the tempo of the movement, emphasizing the eccentric (lowering) phase.
- Incorporate techniques like drop sets or supersets to increase intensity.
- Beginner: 8-12 reps
- Intermediate: 12-15 reps
- Advanced: 15-20 reps
Estimated time for exercise: 10-15 minutes