Barbell Curl

Place the barbell on the floor. Grab the bar with a wide lock grip. The index and middle fingers overlap the thumb. Squat down, putting your weight on your feet. Keep your back straight and your head straight. Shoulders should be above the bar, chest forward. This will be your starting position. Start lifting the bar while straightening your knees. The back is arched at the waist, the arms remain straight. Control the movement of the bar. When the bar is raised to knee level, the second stage of the lift begins. The legs are fully extended, further lifting of the bar is carried out by extending the torso. When the bar of the bar reaches the middle of the thigh, the extensors of the legs are included in the work. Bring your knees under the bar, moving your pelvis forward. While straining the hips, calves, again straightening the knees. At the end of the movement, the torso should be fully extended and slightly tilted back, the arms still extended, as at the end of the first stage of the lift. The third stage of the ascent is called "undermining". When the torso is fully extended, and the bar is at the level of the abdomen, a jump is performed during which the arms are bent, the elbows are pushed forward, the chest is brought under the bar, the shoulders are lowered. Softening the acceleration of the bar, a squat is performed. The bar rests on flattened shoulders, the bar touches the neck slightly, the hands are relaxed. Return to starting position.