Do you know how to do seated barbell curls?

　　introduced before Standing barbell curl How to do it, today I will introduce to you the correct way to do the seated barbell curl! So how should you practice seated barbell curls? How to choose when performing barbell curls exercise What about the barbell weight? The editor will guide you to read it carefully!

　　How to do seated barbell curls

　　starting position : Sit on a bench with your elbows on your inner thighs and grab a bent barbell with both hands.

　　action decomposition : Slowly bend it up to try and touch your nose. Return to the starting position while slowly controlling the speed of the barbell and repeat until the end.

　　Important points to note : Be sure to keep your elbows locked in place and really focus on using your biceps to perform this move. When returning to the starting position, keep your arms slightly bent to reduce damage to arm joints.

　　The seated barbell curl can effectively train the biceps. Sitting on the bench makes it difficult to kick back the legs and back, so it allows you to concentrate on exercising the biceps. Of course, whether you stand or sit depends on the parts you target. If you want to train your legs and back, you can use standing curls.

　　How to choose barbell curl weight

　　How heavy should I lift for barbell curls? That's right! Choosing the right weight is a big question, and it will be directly related to your resistance training progress. However, there is no standard answer to this. You need to constantly adjust based on your training content.

　　Surely you've tried to pick up a 20-pound barbell and curl it 45 times, feeling fatigued and congested in your arms. Conversely, if you're using an 85-pound barbell and you do 8 curls, you're going to have to throw it away because you can't do more reps. The answer is not necessarily. If you want to become more powerful, then you should use as much weight as possible. Conversely, if your goal is to increase muscular endurance, lighter weights may be a wise choice.

　　How to choose training weight and rep range depends on whether your main purpose is to increase muscle and explosive power or to improve muscle endurance. A set of 6 to 12RM mainly stimulates white muscles, while training above 15RM is mainly to stimulate red muscles to improve endurance. ( female Most people don’t want their muscles to be overly developed, so they mostly choose the latter training method. )

　　What should you pay attention to when doing barbell curls?

　　One of the most common mistakes in this movement is to squat too deep - some fitness enthusiasts even squat until their upper and lower legs are touching. Under heavy load, it is easy to be injured. The upper and lower legs are at an acute angle, and the cruciate ligament of the knee joint will bear huge tension, and the force on the bones will be seriously uneven, which will lead to knee joint ligament strain, tendon strain, periosteum wear and other injuries.

　　At the same time, squatting too deep will cause the upper body to lean forward and the lower back to be unable to remain straight, which may injure the lumbar spine, causing intervertebral disc herniation, lumbar muscle strain and other diseases.

　　Generally, when lifting a barbell, we must learn a set of correct techniques and correct movements. If the movements and techniques are incorrect, it will happen to cause many adverse reactions. For example, if you feel that you are using too much force when stretching, you should ensure that you breathe evenly to relax the muscles and avoid straining the ligaments when exerting force.