Straight Bar Curls - Arms Exercise
bar is like a barbell but only shorter. Straight
Bar curls are a combined arms exercise.
It is a mass-builder and a
great exercise for the upper arms in particular
the biceps. It is one of the best exercises
to tone arms and for stimulating strength
Straight bar curls work
your entire biceps structure as well as your
forearms, traps and shoulders that is why
it is a good exercise for flabby arms.
Start by standing with your feet apart about
shoulder width apart to give a sturdy base.
Space your hands shoulder width and hold
the bar in front of you in the underhand
position, palms facing up.
If you are lifting the bar up from the ground, make
sure to bend at the knees and stand up with the
Without squatting down or moving your torso,
slowly bring the bar up to your chest, contracting
You may or may not touch your chest with the bar
but it is better to stop a few inches short of your
chest to keep continuous tension in your biceps.
If you are using a rack for this exercise for flabby
arms, lift the bar and take a step back and hold
it with your arms straight and perpendicular to
Without moving your elbow, curl the
weight up to your chest. Keep it locked to your
Repeat this movement a couple of times maintaining
a slow controlled movement. Reverse curls are also
a great variation to this combined arms exercise.
You do the same movement with an overhand grip instead. This best exercise for arms, if done regularly,
will result in thinner, toned arms.
To get the
most out of straight bar curls it is important
to have what is called loose form.
This does not
mean be sloppy or out of control.
Allow your body
to move in a natural way as you lift the weight
through the range of motion.
If you allow your
upper body to move throughout the exercise, you
will be able to generate more force and guard
So be sure to perform a full range
of motion to get the most out of this exercise
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