Standing Barbell Curls Proper Form
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How Much Sway is too Much? ⬇️
The Standing Barbell Curl is hands down one of the best mass builders for the biceps. Leaving this classic exercise out of any arm regimen is a crime. Admittedly, some sway can be ok on these when the eccentric phase (way down) is controlled: As this is where roughly 75% of muscle fibers are being torn, it’s not really a big crime to cheat on the way up. But when does it become too much? Read down below.
❌ The second those shoulders come back, and are not on a straight plane with the lower back is when you’re in trouble. Throwing the weight backwards like this is literally asking for a detrimental lower back injury that could easily end your lifting career. I know that sounds drastic, but I’m being dead serious here guys. The lower back is NOT something you want to play around with. Sure, you may be fine getting away with form like this for a year or so. But guess what? One day, it will just snap/a disc will misalign, and you’ll never be the same again. .
✅ Ok, enough with the scary stuff 😂. So how do you fix this? It’s simple. Just don’t throttle the weight back like a total moron. Pay attention to that plane. As I’ve said countless times before, take a picture from the side if you need to. As silly as it sounds, this is very beneficial when it comes to form checking yourself with any exercise. Keep in mind, a little sway every now and then is FINE, and can even be beneficial for progressive overload: just don’t make a habit out of it/let it become extreme .
Have a friend that’s the sway king of Curls? Tag them down below to save them