beginner · dumbbell
Barbell Curl
Curl de bíceps con barra
beginnerbarbellBicepsisolation
4
Sets
8-12
Reps
3-1-2
Tempo
Muscles Worked
bicepsforearms
Instructions
- Stand upright holding a barbell with an underhand grip, hands shoulder-width apart, arms fully extended.
- Keeping your elbows pinned to your sides, curl the bar upward by contracting your biceps.
- Continue raising the bar until your forearms are vertical and the bar is at shoulder height.
- Squeeze your biceps at the top, then lower the bar back down slowly and with control.
- Avoid swinging your body or using momentum to lift the weight.
Instrucciones(ES)
- Ponte de pie sujetando una barra con agarre supino, manos al ancho de los hombros y brazos extendidos.
- Manteniendo los codos pegados al cuerpo, flexiona los brazos contrayendo los bíceps.
- Continúa subiendo la barra hasta que los antebrazos estén verticales y la barra a la altura de los hombros.
- Aprieta los bíceps arriba, luego baja la barra lentamente y con control.
- Evita balancear el cuerpo o usar impulso para levantar el peso.
Include this in your routine
Get a personalized plan with Barbell Curl and 250+ more exercises
Start Free
