Biceps Curl - Overhang Barbell Wide Grip
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Beginner Biceps Strength Barbell Flat Bench Pull Gym
Purpose: This exercise works the biceps muscles.
Benefits: This exercise is similar in effect to the Spider curl and does a good job of placing maximum tension on the biceps in the fully contracted position.
Lie face down on a supine (flat) bench on a platform with the upper body extending beyond the end. Hold a barbell with your hands wider than shoulder-width apart and your palms facing up (underhand grip). Let the barbell hang with your arms straight down. This is the starting position. Curl the barbell up to your chin in an arc. Your upper arms should remain stationary throughout the entire motion. Exhale during this movement. 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
Lie face down on a flat bench, holding a barbell with the arms straight.
Lie face down on a supine (flat) bench on a platform with the upper body extending beyond the end. Hold a barbell with your hands wider than shoulder-width apart and your palms facing up (underhand grip). Let the barbell hang with your arms straight down. This is the starting position.
Step 2
Curl the barbell in an arc to your chin, keeping your upper arms stationary.
Curl the barbell up to your chin in an arc. Your upper arms should remain stationary throughout the entire motion. Exhale during this movement.
Step 3
Slowly lower the dumbbells to the starting position.
Slowly lower the barbell to the starting position. Inhale during this movement. Hold a barbell with your hands wider than shoulder-width apart and your palms facing up (underhand grip). Let the barbell hang with your arms straight down.