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Seated Barbell Curl

Seated Barbell Curl

A variation of the most popular exercise for arms. It allows you to decrease the load on the lower back in comparison with the standing barbell curl exercise.


Sit down on a bench with a straight back support, grasp the bar with an underhand grip slightly wider than shoulder width apart and place your feet on the floor.

As you exhale, lift the bar up slowly without moving or swinging your body.

Without stopping at the top, slowly return to the starting position as you inhale.

Typical mistakes and tips

Do not lift the bar up using your knees.

Wide grip shifts the emphasis to the biceps short head, a narrow - to the long one.

If you feel pain in the wrists, use the EZ curl bar.

Exercise type: weight
Muscle groups: arms