Description

Bicep curls with a barbell are a popular exercise for the biceps.

Exercise

Bizeps Curls

Standing

Type: Bilateral Rest: 120s Equipment: Langhantel

Tutorial

1

Stand shoulder-width apart, keep your back straight and your shoulder blades fixed (shoulders back and then down).
2

Grip the barbell shoulder-width apart, palms facing upwards. 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. 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 sway. Also make sure to perform the movement slowly and in a controlled manner to put maximum tension on the biceps and avoid injury.