Seated Barbell Curl

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Description

Step 1: Set your bar on the floor and add weight to the bar.

Step 2: After setting up the weights you will use for the exercise, pick the barbell up and sit down on the bench, keeping your arms straight and have the barbell rest on your thighs. Keep your feet firmly on the floor, pinch your shoulder blades together and make sure your back is tight and knees are bent. When grasping the barbell, wrap your thumbs around the bar tightly, using a shoulder-width grip (if a wider or more narrow grip is more comfortable, use that)

Step 3: With your wrists straight, bend your elbows and curl the bar upward toward the front of your shoulders in a controlled manner. Continue to keep your back tight and upright, keeping your knees bent.

Step 4: Once the bar reaches shoulder level, pause for a split-second, squeeze your biceps and then straighten the elbows, lowering the bar in a controlled manner. Your elbows will continue to remain by your side throughout the descent. The bar will come to rest on your thighs momentarily before you begin a new rep.

Step 5: Take another breath between reps, exhaling only when reps are completed. Repeat until the desired reps are reached and then set the barbell back on the ground. Weight can be added to the bar between sets

Benefits:

The barbell curl is the king of the bicep exercises, and is the premier movement for building mass, strength and muscle to your biceps.

It can be used as a great finisher to a workout, or a great compound movement to begin your arm day.

Its simplistic nature allows for a variety of skill levels to use the exercise, and the barbell curl can be instrumental in adding muscle and significant strength in your biceps when done properly.

The seated barbell curl is an advanced exercise and really eliminates any cheating. You will likely have to use less weight when performing this exercise at first.

YouTube Video ID:

97walYhhNgM

Target Body Parts: Biceps
Equipment Needed: Barbell, Bench, Weights

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Seated Barbell Curl