270919 Female barbell curls

Female barbell curls

270919 Barbell/dumbbell curl

Beginning position of the barbell curl
Hold the bar/dumbbell with a closed grip palms facing upward
The grip should be shoulder-width with the little finger just touching the outer thigh
Stand upright with the feet shoulder-width apart and your knees bent slightly
Start with the bar/dumbbell resting on the front part of your thighs and with your arms straight
Keep your elbows pressed firmly against the sides of your body and perpendicular to the floor

Upward movement
Bend the elbows until the bar/dumbbell is close to your shoulders
Stay in an upright position and keep the elbows pinned to your sides, do not move them during the exercise
Don’t jerk or swing the bar/dumbbell as you lift it up

Downward movement
Let the elbows slowly straighten out to the starting position
Keep your body in the same position throughout the movement
Do not bounce the bar/dumbbell on your thighs at the bottom

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