Upright Barbell Curl: Detailed tutorial on the upright barbell curl movement
Barbell curls are generally performed in a standing position if not supported by an inclined seat.
Standing Barbell Curl is a classic movement for developing biceps and is suitable for all training levels.
Target exercise areas:Focus on the medial head and muscle belly of the biceps brachii
Action essentials:
1. Stand upright, hold the barbell with a medium grip (same as shoulder width), and hang it in front of your body. Keep both upper arms close to the sides of the body and curl upwards, focusing on the entire biceps, until the biceps are completely tightened and pause.
2. Then slowly control the return to fully extend the elbow. If you bend the arm, it will be difficult to stimulate the lower end of the biceps embedded in the elbow bend. The standard rep set should deliberately straighten the arms; but for below 8 reps (larger load-bearing), in order to avoid unnecessary injuries to the elbow joint and tendon, the natural flexion and extension of the arm should be maintained.
Note:
1. Keep your body straight during the entire exercise, do not rock back and forth, and do not rely on inertial force. Even if the barbell is too heavy, even if you intentionally use force, the amplitude should not be too large. It will easily disperse the force on the biceps, leading to a decrease in muscle tension and increasing the possibility of lower back injury.
2. The difference between straight bar curl and curved bar curl:
The angle of the bent bar curl is in line with the natural state of internal rotation of the arm. The forearm participates in less force, which ensures more load on the biceps and the stimulation effect is more obvious. That is, the supination position is more effective than the pronation position. Biceps. The straight bar curl forces the forearm to rotate externally to a certain extent. Raising and lowering the upper arm and forearm can maintain continuous tension. It develops the biceps and also promotes the forearm.
3. Grip distance changes: A wide grip distance mainly exercises the short head of the biceps brachii, while a narrow grip distance mainly exercises the long head of the biceps brachii.
4. When the barbell is raised, the elbows on the platform can better contract the biceps and exercise the front deltoid muscles at the same time.
5. To make this movement more precise and controllable, you can lean your back against the wall and keep your shoulder blades close to the wall.
