BARBELL CURL (sonogram style technical analysis with text below it)
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ARMS & FOREARMS (Beginner/Advanced)
 Biceps/Flexor Carpi |
Stand over the barbell. Position your feet at hip width. The bar
should cross in front of your ankles. Point your toes slightly out.
Hold your head erect and tighten your spinal muscles. Rotate your
shoulders back so that your palms face out. Now bend over while
squatting down and grip the bar at wider than shoulder width. Lock
your elbows. Take a 3/4 breath. Stand up, pushing off the floor with
your legs and back until you're standing upright with the bar hanging
in front of you. Release and take another breath. Contract your biceps
muscles and pull the bar out and up until it touches your neck. Keep
your upper arms pointed down while they bend at the elbows especially
during the "sticking point" when the resistance is furthest away from
the "center of gravity". Hold momentarily and then lower the bar.
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©Copyright Patrick D. Young 2010