Proper Position for Barbell Biceps Curl Exercise

What is the proper position for a Barbell Biceps Curl exercise?

Choose the correct option:

a. In a seated position

b. Stand upright, grip the barbell underhand, and curl it up without swinging

c. Extend arms fully while curling the barbell

d. Keep elbows away from the torso

Answer:

b. Stand upright, grip the barbell underhand, and curl it up without swinging

The proper position for a Barbell Biceps Curl begins with standing upright, feet shoulder-width apart, and holding the barbell with an underhand grip. Keeping your elbows close to your torso, curl the barbell up towards your shoulders without swinging your back or using momentum. At the top of the movement, the angle between the forearm and upper arm should be close to 90° for optimal bicep contraction.

It is important to note that as the angle of the elbow changes during the curl, the level of force exerted by the bicep also changes. When the bicep is contracted or shortened, as in the peaked curl position, the bicep exerts a smaller force than when it is elongated or stretched. Furthermore, due to the principles of leverage, the force on the bicep muscle is greater than the weight being lifted because of the shorter lever arm from the elbow.