The barbell biceps curl targets your biceps.Be very careful if you have elbow problems.Anytime you add weight and bend a joint, it increases the stress to that joint. Therefore, if you have a weakened joint, you need to exercise extreme care not to overdo it and cause an injury. If you have lower-back problems, you may want to choose a seated biceps exercise instead.
Hold a barbell with an underhand grip and your hands about shoulder-width apart. Stand with your feet as wide as your hips, and let your arms hang down so the bar is in front of your thighs. Stand up tall with your abdominal pulled in and knees relaxed.
Bend your arms to curl the bar almost up to your shoulders, and then slowly lower the bar almost to the starting position.
DON’T swing your elbows out wide as you bend your arm to raise the weight. Keep your elbows close to your body without supporting them on the sides of your stomach for leverage.
DON’T just let the weight fall back to the starting position. Lower it slowly and with control.
Reverse-grip biceps curl (harder): Do the basic version of the barbell biceps curl holding the bar with an overhand grip. You feel this exercise more in your wrists. (Hint: Use a lighter weight for this version.)
Cable biceps curl: Place the cable on the setting closest to the floor and attach a short or long straight bar. Hold the bar with an underhand grip and stand about a foot away from the cable tower. Curl the weight up and down exactly as in the basic version of the barbell biceps curl.
Double biceps curl: Hold a dumbbell in each hand with your palms facing up, elbows resting lightly against your sides, and arms hanging down. Curl the dumbbells up and down together as if they were a barbell.
Source:Dummies.com
DON’T swing your elbows out wide as you bend your arm to raise the weight. Keep your elbows close to your body without supporting them on the sides of your stomach for leverage.
DON’T just let the weight fall back to the starting position. Lower it slowly and with control.
Reverse-grip biceps curl (harder): Do the basic version of the barbell biceps curl holding the bar with an overhand grip. You feel this exercise more in your wrists. (Hint: Use a lighter weight for this version.)
Cable biceps curl: Place the cable on the setting closest to the floor and attach a short or long straight bar. Hold the bar with an underhand grip and stand about a foot away from the cable tower. Curl the weight up and down exactly as in the basic version of the barbell biceps curl.
Double biceps curl: Hold a dumbbell in each hand with your palms facing up, elbows resting lightly against your sides, and arms hanging down. Curl the dumbbells up and down together as if they were a barbell.
Source:Dummies.com
