Barbell Standing Concentration Curl

Barbell Standing Concentration Curl: So führst du sie aus

1. 1Load a light barbell and stand with your feet about shoulder-width apart for a stable base.
2. 2Hinge forward at the hips so your torso leans toward parallel with the floor, keeping a slight bend in your knees.
3. 3Grip the bar with an underhand (supinated) grip, hands roughly shoulder-width, and let your arms hang straight down toward the floor.
4. 4Brace your core and keep your upper arms still, pointing down rather than swinging at your shoulders.
5. 5Curl the bar up toward your chest by bending only at the elbows, squeezing the upper arm muscles at the top.
6. 6Pause briefly at peak contraction without letting your elbows drift forward.
7. 7Lower the bar under control back to the fully extended hanging position.
8. 8Finish your reps, stand up tall, and set the bar down safely.

Technik-Tipps

• Use a light load — this is a strict isolation lift, and momentum from a heavy bar defeats its purpose.
• Keep your lower back flat and core braced while bent over to protect your spine throughout the set.
• Move only at the elbows; freeze your upper arms so the brachialis and biceps do the work, not your shoulders.
• Lower the bar slowly to keep tension on the muscle through the full range of motion.

Häufige Fehler

• Swinging the torso or jerking the bar up, which uses momentum instead of the arm muscles and removes the isolation benefit.
• Rounding the lower back while bent over, which places dangerous stress on the spine under load.
• Letting the upper arms swing forward at the shoulders, which turns the curl into a partial front raise and cheats the elbow flexors.
• Loading the bar too heavy, forcing body english that increases injury risk and reduces tension on the brachialis and biceps.

Häufig gestellte Fragen