Arms Exercise Guide
Standing Barbell Biceps Curl
Target Muscle
Arms
Equipment Needed
Barbell & Bench
Difficulty
Intermediate
Step-by-Step Execution Instructions for Standing Barbell Biceps Curl
- 1. Setup & Elbow Alignment: Position your arms securely for Standing Barbell Biceps Curl. Keep elbows pinned close to your torso to isolate target arm muscles.
- 2. Flexion / Extension Phase: Contract biceps or triceps forcefully to move resistance during Standing Barbell Biceps Curl through full range of motion.
- 3. Squeeze at Peak: Hold peak muscle squeeze for 1 second at the top/end of motion.
- 4. Full Stretch Eccentric: Lower weight over 2 seconds to full muscle extension.
📹 Video Tutorial & Form Guide
Video demonstration courtesy of Mind Pump TV.
Video demonstration by Mind Pump TVWatch original on YouTube ↗
For Muscle Mass (Hypertrophy)
Perform 3 to 4 sets of 8 to 12 reps with 90 seconds rest between sets.
For Maximum Strength
Perform 4 to 5 sets of 3 to 6 reps with 3 minutes rest between sets.
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Targeted Workout Split
Arms Specialization Workout
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Alternative Exercise
Seated Concentration Curl
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