Barbell Curl - Seated Narrow Stance
Recommendations: 2-3 Sets, 6-10 Reps, 80 Wght
Beginner Biceps Forearms Shoulders Traps Strength Barbell Flat Bench Pull Gym
Purpose: This exercise strengthens the biceps.
Benefits: This exercise isolates the biceps so that momentum does not come into play. the narrow stance forces the stabilizer muscles to assist in keeping the body upright.
Sit on a bench, with your feet flat on the floor and close together. Hold a barbell with your hands about shoulder-width apart and your palms facing up (underhand grip), almost resting on your thighs. This is the starting position. Curl the barbell up to your chin. Your upper arms should be stationary throughout the entire motion. Exhale during this movement. Squeeze the biceps and move the elbow out about 1-2 inches. This movement will work the long head of the biceps where it crosses the shoulder joint. Slowly lower the barbell to the starting position. Inhale during this movement. Repeat for the required number of repetitions.
The biceps muscle is a straight muscle with 2 heads. The long head crosses both the elbow and shoulder joints and bends the elbow and raises the arm forward at the shoulder. The short head of the biceps crosses the elbow joint and, in conjunction with the brachioradialis, supinates the hand..
Step 1
Sit on a bench holding a barbell with an underhand grip. The barbell should be just above your thighs.
Sit on a bench, with your feet flat on the floor and close together. Hold a barbell with your hands about shoulder-width apart and your palms facing up (underhand grip), almost resting on your thighs. This is the starting position.
Step 2
Curl the barbell to your chin. Then move the elbows out slightly to work the long bicep head crossing the shoulder.
Curl the barbell up to your chin. Your upper arms should be stationary throughout the entire motion. Exhale during this movement. Squeeze the biceps and move the elbow out about 1-2 inches. This movement will work the long head of the biceps where it crosses the shoulder joint.
Step 3
Slowly lower the barbell to the starting position.
Slowly lower the barbell to the starting position. Inhale during this movement. Hold a barbell with your hands about shoulder-width apart and your palms facing up (underhand grip), almost resting on your thighs.