How to do Standing Barbell Curl ?

How to do Standing Barbell Curl ?

Guidelines for Standing Barbell Curls

The fundamental exercise of many bicep building regimens is the standing barbell curl. With your palms facing up, grasp an Olympic bar or barbell with an underhand grip, spaced roughly shoulder-width apart.
With your back straight feet together (you might find it more comfortable to put one foot back for stability), and arms fully extended, stand up straight.

Your body shouldn’t come into contact with the bar.

Slowly curl the bar up while maintaining your body still elbows tucked up at your sides and your gaze forward.

At the peak of the exercise firmly contract your biceps and then slowly return to the beginning position.

Continue till you reach required number of reps.

Techniques for Barbell Curls:

Swinging the body back to help move the weight up is the single biggest mistake lifters make on this exercise. This is deceitful.The only muscles required to shift the weight should be your biceps.Your body should stay stationary.
Failure to maintain the elbows locked and tucked in at the sides is another error.When raising the weight, avoid bringing your elbows forward.

Lastly you must maintain control over the weight during the entire set. This implies holding onto it for a while

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