CURL BICEPS

1) Initial and final position of the exercise:

As in many other exercises we have the opportunity to work the curl biceps with different materials. Considering the material we´re going to use the initial position will be this: We begin the movement by standing, with our backs straight, our kness slightly bent and the feet located in the width of the shoulders. 

We take the bar with our hands and place the sides of the palms of the arms upwards, that is, caught in the suppination. The hands should be separated at the bar, a little beyond the width of the shoulders. From this position, keeping the trunk motionless and elbows on the sides of the body we must bend or flex our elbows as we move the bar closer to the chest and contract the buttocks, abs and bones to avoid moving the trunk. After a few seconds, we will perform the movements to reach the initial movement of the bar. They are going to be contrary to what we have done so far, for example, by snevering in bending the elbows.

2) The muscles most involved in this exercise are the following: 

- Brachial                               - Middle trapezius

- Brachial biceps                     - Muscle flexors of the wrist

- Brachyoradial                       - Long supinateur 

- Previous deltoids 

- Upper trapezius  

3) Exercise variants: 

Depending on how we hold the bar (in supination or pronation) we will mainly work one or the other muscles. Working in supination, wi will preferably work the brachial biceps and in pronation, the long supinateur and the brachial anterior. 

As the position of the hands, doing it in pronation as mentioned above can be one of the variants. Once you have chosen the right weight of the bar, stand with the bar, with your hands in the form of a pronation, that is, with your forearms pointing to the ground; and with your hands on the width of your shoulders. Contracting the biceps, we perform the flexional movement of the elbows while expelling the air. Return to the starting position with a slight movement while breathing. During exercise, move only the elbow joint, make sure you don´t move any other parts of your body. 

As for the material, what has been exposed so far has been elaborated through the curl bar. And one of the adaptations would be to work by dumbbell. The weight of the dumbbells will be the same in both hands. We stretch our arms completely, releasing the elbows from the tension, without being bent, keeping the weights with the handle on its back. We open touch our shoulders. We will avoid unnecessary pulls or rare movements that could endanger our health. It is important to raise both arms at once, otherly we will perform an alternative curl biceps with the dumbbells.