Supine grip barbell curl

Edited by Dr. Massimo Bonazzelli

Synonyms

The Supine Grip Barbell Curl exercise is also known as Biceps curl, Barbell curl, Arm curl, Barbell elbows flexion, Barbell biceps, Curl, Standing Curl

Type of Exercise

Supine Grip Barbell Curl is a monoarticular exercise

Variants

• Supination dumbbell curl on incline bench
• Vertical pulley curl

Supine Grip Barbell Curl: Execution

The starting position sees the athlete standing in an upright position, with the knees slightly flexed, the step paria at the distance between the shoulders, the back in its position of strength, the shoulder blades adducted, the shoulders extended and adducted, the elbows extended The handle is supine shoulder-width apart and the barbell rests on the quadriceps. The wrists are straight or flexed, but never extended; if they are flexed, the contribution to elbow flexion is reduced by: superficial flexor of the fingers, radial flexor of the carpus, ulnar flexor of the carpus and long palmar. The execution consists of flexing the elbows taking care not to change the position of the rest of the body. The movement ends at the maximum level of flexion of the elbows. Flexing the shoulder is considered cheating as well as helping by extending the knees or moving the pelvis under the bar. Athletes with a large waist circumference should start the movement with their shoulders more flexed than normal, to allow the bar to pass in front of the abdomen without having to flex the shoulders once the repetition has begun. This is the basic exercise for the brachial biceps. Emphasizing the isometric contraction at the end of the concentric contraction increases the involvement of the brachialis. Using a wavy barbell and a supine / neutral grip, the contribution of the brachioradialis to elbow flexion increases and decreases. the tension on the medial bundles of the long head of the brachial biceps, the supinator brevis and the extensor length of the thumb, as supinators of the forearm.

Muscles involved in the supine barbell curl exercise

Group 0

• Brachial biceps
• Brachioradialis
• Brachialis
• Long handheld
• Superficial flexion of the fingers
• Radial flexor of the carpus
• Ulnar flexor of the carpus

Action
Elbow flexion

Function of the stabilizing muscles: Stability of the shoulder, shoulder blade, elbow, grip, torso, hip, knee, ankle and foot

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