Biceps Curl
Reps10 times
Calories burned36 kcal
LevelBeginner
Changing duration and load is available in our application
Stand up straight. Grab the barbell with a shoulder-width grip. The palms are facing forward, the elbows are pressed to the body. This will be your starting position. As you exhale, bend your arms for biceps. Keep part of the arm from the elbow to the shoulder still. Tip: Only the forearms work. The movement should continue until the biceps are fully contracted, until the barbell is at shoulder level. Take a short pause, tensing your muscles. While inhaling, slowly lower the bar to the starting position. Complete the required number of repetitions. Variations: You can do bicep curls on a straight-handled lower pulley. This option allows you to feel the "peak of the biceps" at the end of the movement. You can also perform bicep curls by holding the bar with a narrow grip.
How to perform the exercise
10 times
36 kcal
Control your movement and do not rush.
01
Stance
Stand upright and take the barbell with a shoulder-width grip.
02
Start
Palms forward, elbows tucked to the torso — the start position.
03
Curl
Exhale and curl your arms while keeping the upper arm still.
04
Peak
Curl the bar to shoulder level and pause, squeezing the biceps.
05
Lowering
Inhale and slowly lower the bar to the start position.
Variants
Beginner
Use light weight and keep the elbows still.
Middle
Work through a full range with a moderate load.
Professional
Use a low cable with a straight handle or a narrow grip.
Which muscles are working
Biceps and forearms
Benefits of the exercise
Strength
Builds biceps strength and size.
Balance
Teaches you to keep the torso from swinging.
Simply
A basic arm exercise.
Contraindications
Acute pain in the elbows or wrists.
Recent biceps tendon injuries.
Medical prohibition of weighted curls.
Recommendations
Torso
Do not cheat by leaning.
Elbows
Keep the elbows pinned to your sides.
Negative
Lower the bar slowly.
