Bicep curl, bar, straight grip
Biceps
Description
Bicep curl with a straight (pronated) grip on the barbell bar, also known as a reverse curl. The isometric hold targets the brachialis and brachioradialis, building arm thickness and improving grip strength.
Execution technique
1. Set the barbell bar at the desired height on the Samson-fit machine.
2. Stand facing the bar with feet shoulder-width apart and knees slightly bent.
3. Grip the bar with an overhand grip, palms facing away from you, hands at approximately shoulder width.
4. Curl the bar upward to the target position and apply maximal isometric force.
5. Keep your elbows pinned to your sides and wrists straight throughout the hold.
2. Stand facing the bar with feet shoulder-width apart and knees slightly bent.
3. Grip the bar with an overhand grip, palms facing away from you, hands at approximately shoulder width.
4. Curl the bar upward to the target position and apply maximal isometric force.
5. Keep your elbows pinned to your sides and wrists straight throughout the hold.
Breathing
Exhale during the curling phase. During the isometric hold, maintain steady, controlled breathing without holding your breath.
Recommendations
Focus on the brachialis contraction rather than the biceps. Keep wrists straight and use a controlled tempo to prevent strain.
Contraindications
Not recommended for individuals with lateral epicondylitis (tennis elbow) or wrist strain.
Parameters
| Muscle group | Biceps |
|---|---|
| Muscle weight (% of body mass) | 0.18% |
| Tech coefficient | 0.85 |
| Isometric | Yes |
Load formula
Max force:
Fmax = m × wmuscle × kpersonal × ktech
Where:
- m — body weight
- wmuscle = 0.18 (Biceps)
- ktech = 0.85