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Exercise Benefits With Proper Form & Technique

Telle Curl

through 5 votes
muscles:BicepsMuscle, Lower BackMuscle, HamstringsMuscle
auxiliary muscles:Hand FlexorsMuscle, QuadricepsMuscle, GlutesMuscle
required:Barbell or EZ Bar or Dumbbells (2)
fitness level:Hard
exercise type:Strength
Variations available (23)
Starting PositionExecution - 1nd Step
Execution - 2rd StepExecution - 3th Step

General And Specifics

  • this barbell exercise is a combination of Biceps-Curl and Good morning and requires a high tension in the involved muscles
  • the different angles force the body to adapt the muscle contraction, so that the weight does not sink down
  • at the same time you train th lower back

Starting Position

  • grasp an ez-bar or two dumbbells with under hand grip (palms of the hands point forward)
  • the hands are shoulder width apart
  • the arms hang down slightly bent
  • fix the upper arms at the sides of the thorax
  • for a better stand, the feet are hip width apart

Correct Execution

  • bend both arms and bring the weight in front of your shoulders
  • the upper arms and elbows do not move
  • keep the arms bent
  • now bend forward until the forearms are parallel to the floor
  • to keep the balance, you can push out yout butt and bend the knees a little
  • keep the body stable, do not let the body swing
  • bring the upper body back up again, the arms do not move
  • closing, stretch the arms almost fully
  • keep the back straight while bending down and up
  • do several reps