Barbell Curl
שרירים עיקריים
דו ראשי
שרירים משניים
אמות
ציוד
מוט
רמת קושי
מתחילים
איך לבצע
- Stand with feet shoulder-width apart, holding a barbell with an underhand grip.
- Keep your elbows pinned to your sides throughout the movement.
- Curl the bar up toward your shoulders, squeezing your biceps at the top.
- Lower the bar slowly with control to the starting position.
טיפים מקצועיים
- Keep your elbows stationary—don't swing them forward.
- Control the negative portion for more muscle growth.
- Squeeze your biceps hard at the top of each rep.
טעויות נפוצות
- Swinging your body to lift the weight.
- Moving your elbows forward during the curl.
- Not fully extending your arms at the bottom.