|

Standing barbell concentration curl



Exercise details

  • Target muscle: Brachialis
  • Synergists: Biceps Brachii, Brachioradialis
  • Mechanics: Isolation
  • Force: Pull

Starting position

  1. Stand with your feet shoulder-width apart, gripping a barbell in front of you using an underhand grip.
  2. Straighten your elbows and allow the barbell to hang down in front of your thighs.
  3. Slightly bend at the hips and knees until your elbows press against your inner thighs.

Execution

  1. Keeping your back neutral, exhale as you curl the barbell up to your shoulders.
  2. Hold for a count of two. Squeeze your biceps.
  3. Inhale as you slowly lower the barbell back to the starting position.
  4. Repeat for the prescribed number of repetitions.

Comments and tips

  • Compared to the seated barbell concentration curl, the standing barbell concentration curl activates more stabilizer muscles because there is no bench to provide stability for the lower body.
  • Keep your body still. Only your forearms should be moving.
  • For the safety of your back and neck, keep them neutral throughout the exercise.
  • Do not lock out your elbows as you straighten them.
  • Since you are performing the curls with a supinated grip, the target muscle in this exercise is actually the brachialis muscle. A portion of the brachialis lies under your biceps so building your brachialis will contribute to making your biceps look bigger.
  • See also the dumbbell concentration curl.

Standing barbell concentration curl video

No video demonstration of the standing barbell concentration curl was available. This is a demonstration of the seated barbell concentration curl. To make it a standing barbell concentration curl, just don’t sit down. Don’t forget to keep your back and neck neutral and press your elbows against your inner thighs.

Sources

ExRx.net, Elbow Articulations



Similar Posts