Strength And Conditioning

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The Bicep Curl

Published: 2021-08-02
The Bicep Curl
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EXERCISE CATEGORY: Upper Body/Single-Joint 

MUSCLES UTILIZED: Biceps Brachii, Brachialis, Brachioradialis 

UPWARD MOVEMENT – Load barbell evenly on both sides and secure weights with collars. Grasp the barbell evenly with a supinated grip (palms up) shoulder-width apart. Hold the barbell against the front of the thighs with the elbows fully extended. Position the feet flat on the floor shoulder-width apart; knees flexed slightly, torso erect, shoulders back and eyes looking straight ahead. Keep the elbows tight to the front portion of the torso touching the lower rib cage bend the arms at the elbows raising the barbell in an arc pattern with control. Avoid swinging the barbell, arching the lower back, rising up on the toes or shrugging the shoulders to lift the weight. Continue bending the elbows until the barbell reaches a point above chest level approximately 2 - 3 inches from the body.  

DOWNWARD MOVEMENT – Keep the elbows tight to the front portion of the torso touching the lower rib cage lower the barbell with control until the elbows are fully extended. Avoid bouncing the barbell on the thighs at the bottom position, flexing the torso forward, rising up on the toes or forcefully extending the elbows during the downward motion.