Standing Barbell Curl - Standing Barbell Curl Illustrated and Video Tutorial

Male fitness enthusiasts usually regard the biceps as the highlight of showing the degree of physical development, so the towering biceps have become synonymous with men's strength. It has always been popular among men's fitness. Then the standing barbell curl below is one of the best movements to exercise this part. There are also similar movements like the standing dumbbell curl.

Target muscles:Biceps

Auxiliary muscles:brachialis, brachialis flexor

Preparatory posture:

Stand with your legs naturally, with your feet shoulder-width apart, your knees slightly bent, your body leaning slightly forward, your arms close to your sides and your elbows fixed, your hands shoulder-width apart, holding the barbell behind your back, and your head looking upright. ahead.

Action process:

First, keep the trunk stable and the elbow joint fixed during the whole process. When exerting force, exhale and curl the barbell at a constant speed with the fixed elbow joint as the center point and gradually reduce the angle between the upper arm and forearm until the biceps. Tighten the muscles. When retracting the force, inhale and slowly lower the biceps according to the original trajectory until the biceps are lengthened. The entire movement needs to be started and slowed down to experience the feeling of the target muscles.

Training Advances:

After mastering this action, we can appropriately use the method of borrowing force to give the target muscles a greater impact, that is, we can appropriately use the inertia of the body to complete the action. This borrowing force I am talking about It is not needed at all times, nor is it used to deceive oneself. When the number of times this action is completed is about to reach exhaustion, there will be a most difficult point in the last few times. At this time, our big arms and small arms The angle between the arms is about 90 degrees. In order to break through this point, we can slightly use the inertia of the body from leaning forward to leaning back to help tighten the target muscles. Once the movement passes this point, the body needs to immediately change from the leaning back state. Return to the starting position until the target muscle is fully tightened. Similarly, we can also use many methods to give fresh stimulation to the biceps, such as changing the speed of movement, the grip of the barbell, the width of the grip, and choosing barbells of various shapes (straight bar, zone bar, U-shaped bar) etc.

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