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Old 04-06-2011, 12:50 PM   #1
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How To Do Curls In A Squat Rack | LIVESTRONG.COM


The barbell bicep curl is a favorite exercise of many bodybuilders and everyday weightlifters. Robert Kennedy, owner of MuscleMag International, claims that the barbell bicep curl is the best exercise a person can do to develop his biceps. The exercise can be easily performed in a squat rack or free standing--this often depends on which is not being used at your gym.
Rack Setup
Step 1

Place the rack safeties approximately 2 inches below your hands when your arms are hanging at your sides. Most squat racks have a higher racking mechanism to place the bar on when doing squats, and a lower safety racking mechanism. For bicep curls, use the lower safety racks only.
Step 2

Place the 7-foot Olympic weightlifting barbell on top of the safety racks. The 7-foot Olympic bar is a standard in all gyms, and weighs 45 lbs. Many gyms may also have shorter and lighter bars.
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Step 3

Grab the appropriate weight plates that you will be using for the exercise. Make sure that both sides of the bar have equal amounts of weight.
Step 4

Place collars on the barbell to hold the weights in place.
Bicep Curl
Step 1

Firmly grip the barbell at approximately shoulder-width apart. You may prefer a grip that is slightly closer or wider--it depends on the individual.
Step 2

Keep the elbows close to your sides as you pull your wrist towards the shoulders. You should feel the biceps muscle working.
Step 3

Stop once your elbow joint is fully flexed. This means that the elbow joint cannot close any more.
Step 4

Lower the bar back towards the starting position. Keep tension in the biceps while lowering the weight; do not allow gravity to quickly pull it to the ground.
Step 5

Repeat for the desired number of repetitions.

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