Bicep curls with the SZ bar are a popular exercise for the biceps. With bicep curls in the overhand grip, the load on the biceps is slightly reduced compared to the underhand grip position, but at the same time the strain on the brachialis is increased. The brachialis is located below the biceps. The brachialis muscle helps to push the biceps outwards and give them a stronger and more pronounced shape.
Exercise
Bizeps Curls
In the upper grip
Type: Bilateral
Rest: 120s
Equipment: SZ-Stange
Tutorial
1
Stand shoulder-width apart, keep your back straight and your shoulder blades fixed (shoulders back and then down).
2
Grip the SZ bar with an overhand grip at shoulder width (palms facing down). Hold the bar in front of your body and keep your arms straight.
3
Now bend your arms forcefully until you have reached the maximum bend in your elbows and your hands are close to your shoulders. Keep your upper arms and shoulders in the same position throughout the exercise. Exhale and tense the biceps hard.
4
Release the bend in your elbows slowly and in a controlled manner until your arms are fully extended and back in the starting position. Breathe in as you do this.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
It is important to maintain good form throughout the exercise and ensure that the elbows do not move to create momentum. The back remains straight throughout the exercise and does not swing. The exercise is only performed by the biceps muscles. Also make sure to perform the movement slowly and in a controlled manner in order to exert maximum tension on the biceps and avoid injury.
Muscle groups
Primary
Biceps
Secondary
Brachialis
Tertiary
—
Equipment
EZ bar
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