Standing biceps curl

Climb projectile standing biceps curl - this is one of the basic exercises to form volume and develop mass and strength biceps.

How to properly perform a standing biceps curl?

1. Keep your feet shoulder-width apart (maybe a little wider), with your knees slightly bent.
2. Your back should always be smooth and straight.
3. The grip of the bar can vary: from the minimum to the maximum possible.
4. Acceptable use: both grab and pick-up.
5. Having grabbed the barbell, take a vertical starting position - your arms are extended. The hands or bar (depending on the width of the grip) rest on the hips.
6. Bending your arms at the elbow joint, lift the barbell to your chest while exhaling.
7. Then, inhaling, slowly and concentratedly lower the barbell to your hips, fully extending your arms.
8. The negative phase (lowering) should be somewhat (two to three times) longer than the positive phase (rising).

If desired, in order to overcome the barrier in the development of biceps, it is permissible to use the principle “cheating»:

1. Squats,
2. A sharp jerk
3. Rocking and tilting of the body,
4. Help with the power of inertia.

If necessary, eliminate “cheating” in order to work solely by biceps strength, you need to rest your back against the wall.

Vary grip width with the aim of comprehensive impact into your hands.