Biceps curl with barbell, with elbows pulled back
Reps10 times
Calories burned36 kcal
LevelMedium
Changing duration and load is available in our application
Grip the barbell with both hands in a supporting grip (both palms facing forward and up). Elbows near the body. This will be your starting position. As you exhale, bend your arms to the biceps, pulling your elbows back, as shown in the figure. Tip: elbows go back, not to the sides, do not raise your shoulders. The barbell rises parallel to the torso. As you inhale, slowly lower your arms, returning them to the starting position. The barbell descends along the same path. Complete the desired number of repetitions. Variations: You can also use dumbbells or a Smith machine to complete the exercise.
How to perform the exercise
10 times
36 kcal
Control your movement and do not rush.
01
Start position
Take the bar with both hands in a supporting grip, palms forward and up, with the elbows at the torso.
02
Curl
Exhale and curl while driving the elbows back; the elbows go back, not out, and the shoulders stay down.
03
Path
The bar rises parallel to the torso.
04
Return
Inhale and slowly lower the arms along the same path.
05
Repeat
Perform the required number of reps.
Variants
Beginner
Use light weight and focus on control.
Middle
Work with a moderate weight and a clear elbow drive.
Professional
Increase the weight or use dumbbells and a Smith machine.
Which muscles are working
Biceps and forearms
Benefits of the exercise
Strength
Develops the biceps from a different angle.
Balance
Trains elbow control.
Simply
Adds variety to arm training.
Contraindications
Acute pain in the elbows or shoulders.
Recent biceps tendon injuries.
Medical prohibition of weighted curls.
Recommendations
Elbows
Drive them back, not out.
Shoulders
Do not raise them.
Tempo
Lower the bar slowly.
