Biceps Workout (1) – Barbell Curl二頭肌鍛煉（ 1 ） -槓鈴曲

Many guys like to work out their biceps since biceps are exposed when we are wearing sleeveless shirt or when we are shirtless.許多人都有類似的工作，因為他們的二頭肌二頭肌暴露當我們穿無袖襯衫或當我們shirtless 。 So, many have spent much time in training biceps, especially with barbell biceps curl.因此，許多人花了很多時間在訓練二頭肌，尤其是槓鈴二頭肌伸展訓練器。 However, most people do not get as much as they can out of barbell curls because of the terrible form.然而，大多數人沒有得到盡可能可以了槓鈴的捲髮，因為可怕的形式。 Yes, with the proper form, barbell curl can actually be the most important biceps workout .是的，適當的形式，槓鈴彎舉實際上可以成為最重要的二頭肌鍛煉 。 In fact, I do it as the first workout for my biceps.事實上，我這樣做的第一個鍛煉我的二頭肌。

Biceps curl is an二頭肌伸展訓練器是一種 isolation exercise 孤立行使 which only biceps are involved.其中只有二頭肌參與。 We have many variations to this superb biceps exercise, but let's stick to the basic one in this post.我們有許多變化，以本極好二頭肌行使，但我們堅持的基本一個擔任這一職務。

Steps: 步驟：

1. Stand holding a barbell with both hands shoulder width apart (underhand grip).站在舉行槓鈴，兩手都要硬肩寬除了 （低抓地力） 。
2. Palms should be face up in the grip.手心應該正視的抓地力。
3. Keep the chest out and back straight保持胸部和直道
4. The bar is at arms length almost touching your upper thighs.酒吧在武器長度幾乎觸碰你的大腿上。
5. Lift the bar in a slow, steady arc until forearms almost touching biceps.電梯酒吧緩慢，穩定弧直到前臂幾乎觸及二頭肌。
6. Keep the elbows close to your sides at all times.保持肘部靠近您雙方在任何時候。
7. Lower the bar in a slow arc back in a controlled manner causing the biceps to resist the weight as much as possible to the starting position (until your arms are nearly straight).降低酒吧緩慢弧在受控制的方式造成的二頭肌抗拒的重量盡可能的起始位置（除非您的武器幾乎是直線） 。
8. Inhale up, exhale down.吸起來，呼出下跌。

Tips: 小貼士：

This exercise is likely the most common to be done with terrible form.這項工作可能是最常見的做了可怕的形式。

• Do not lean back or swinging the weight when you curl the bar up. 不要往後靠或擺動的重量時，捲曲的酒吧了。
• Your back should remain straight and upright at all times. 你的背部應保持連續和直立在任何時候。
• For the most part, the only part of the body that should be moving during this exercise is the lower half of your arms.在大多數情況下，只有身體的一部分，應該朝著這個演習是在下半部的武器。

How are your biceps workout with barbell curl?如何鍛煉你的二頭肌與槓鈴曲？ I would like to hear from you too.我想聽聽你太。

• EZ Curl Bar or Straight Bar, Which Is Better for Biceps Curl?酒吧的EZ曲或直桿，這是更好的二頭肌伸展訓練器？
• Biceps Workout (3) – Dumbbell Concentration Curl二頭肌鍛煉（ 3 ） -啞鈴濃度曲
• Triceps Workout (1) – Lying Triceps Press or Skull Crusher三頭肌鍛煉（ 1 ） -位於三頭肌新聞或顱骨破碎機
• Compound or Isolation Workout – Which Is Better?複合或隔離鍛煉-這是更好？

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