Standing Barbell Curl Guide
- None
- Strength
- Barbell
- Isolation
- Pull
- Beginner
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Click to Enlarge
Exercise Instructions
- The standing barbell curl is the cornerstone of many bicep building routines. Grasp a barbell or Olympic bar at around shoulder width apart using an underhand grip (palms facing up).
- Stand straight up, feet together (you may be more comfortable putting one foot back for stability), back straight, and with your arms fully extended.
- The bar should not be touching your body.
- Keeping your eyes facing forwards, elbows tucked in at your sides, and your body completely still, slowly curl the bar up.
- Squeeze your biceps hard at the top of the movement, and then slowly lower it back to the starting position.
- Repeat for desired reps.
Barbell Curl Tips:
- The single biggest mistake lifters make on this exercise is swinging the body back to assist in moving the weight up. This is cheating! Your body should remain fixed and only your biceps should be used to move the weight.
- Another mistake is not keeping the elbows fixed and in at the sides. You should not let your elbows come forward when moving the weight up.
- And finally, you need to control the weight throughout the set. This means not letting it drop quickly!
EZ Bar Preacher Curl Guide
- None
- Strength
- Barbell
- Isolation
- Pull
- Beginner
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Click to Enlarge
Exercise Instructions
- The EZ bar preacher curl is a great exercise to isolate the biceps, while minimizing the strain on your wrists. Adjust the seat on the preacher bench so that your upper arms sit comfortably on the padding when seated.
- Load the desired weight on the barbell.
- Sit on the preacher bench and grip the EZ bar with your hands shoulder width apart using an underhand (palms facing up) grip. (note: You can use a wide or narrow grip on this exercise)
- Keeping your back straight and eyes facing forward, take the weight off the rack so that you're supporting it with your arms slightly bent. This is the starting position.
- Slowly bring the weight up until your forearms are at a right angle to the floor.
- Squeeze the bicep at the top of the movement, and then slowly lower it back to the starting position.
- Repeat for desired reps.
Exercise Tips:
- Keep the motion slow and controlled throughout the set.
- Don't "rest" at the top of the movement.
- Squeeze the biceps as hard as possible as your get the weight to the top.
- Use a wide grip to work the inner biceps and a close grip to work the outer biceps.
Incline Dumbbell Curl Guide
- None
- Strength
- Dumbbell
- Isolation
- Pull
- Beginner
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Click to Enlarge
Exercise Instructions
- Setu p for the incline dumbbell curl by setting the bench at a 30-45 degree incline and sitting a pair of dumbbells at the end. The lower the incline, the more challenging the exercise will be so 30 degrees is preferred.
- Sit on the bench, pick up the dumbbells and lay back with your back flat on the padding.
- You should be holding the dumbbells with an underhand grip, palms facing up.
- Take up the slack in your arms by slightly bending them, as this will put tension on the biceps. This is the starting position for the exercise.
- Keeping your elbows fixed, slowly curl both the dumbbells up as far as possible.
- Squeeze the biceps, and then slowly lower them back to the starting position.
- Repeat for desired reps.
Exercise Tips:
- Keep the rep timing slow and control the weight on the way down.
- Keep your elbows fixed. They should not come forward as you curl the weight up as only your forearms should move.
Concentratation Curl
- None
- Strength
- Dumbbell
- Isolation
- Pull
- Beginner
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Click to Enlarge
Exercise Instructions
- The concentration curl is an awesome exercise for isolating the biceps! Grab the dumbbell you want to use with your left arm and sit on the end of a bench.
- Position your feet at slightly wider than shoulder width apart.
- Place the back of your upper left arm on the inside of your left thigh.
- Put your right hand on your right knee for support. You will use your left thigh as a back rest throughout the movement.
- Start the exercise with your arm fully extended and slowly curl the dumbbell up as far as possible.
- Squeeze the bicep hard, and then slowly lower it back to the starting position.
- Repeat for desired reps, and then repeat the same for your right arm.
Concentration Curl Tips:
- As a general rule you should always work your weakest side first. This is why most people would do the left arm first.
- Keep your entire body fixed throughout the set, only moving your lower arm.
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