Supine Barbell Bicep Curls Video Guide

Supine Barbell Bicep Curls Instructions

1.Setup:

   - Adjust the incline bench to 45 degrees.

   - Lie on a bench with your feet firmly planted on the floor for stability.

   - Hold a barbell with an underhand grip (palms facing up) and position your arms so they hang down toward the floor.

2.Starting Position:

   - Extend your arms fully, allowing the barbell to hang directly beneath your shoulders.

3.Curling Phase:

   - Curl the barbell upward toward your shoulders, keeping your elbows stationary and close to your torso.

   - Focus on contracting your biceps as you lift the weight.

4.Peak Contraction:

   - Hold the contraction at the top of the movement for a brief moment, fully engaging your biceps.

5.Lowering Phase:

   - Slowly lower the barbell back to the starting position, fully extending your arms while maintaining control.

6.Repetition:

   - Repeat for the desired number of repetitions, ensuring consistent form throughout.

Supine Barbell Bicep Curls Tips:

-Elbow Stability: Keep your elbows fixed and close to your body to maintain focus on the biceps.

-Controlled Movements: Avoid using momentum; perform the exercise with slow, controlled motions.

-Full Range of Motion: Ensure your arms are fully extended at the bottom of each rep for maximum muscle engagement.

By incorporating theseSupine Barbell Bicep Curls into yourworkout routine, you can effectively target and isolate your biceps for optimal muscle growth. This exercise is perfect for those looking to build strong, defined arms. Follow ourinstructions and tips to perform this exercise with properform and achieve the best results.