Barra Curl
The biceps builder — done strict, it's harder and better than it looks.
BícepsBarra or EZ BarPrincipiante
Preparación
- Grip shoulder-width, elbows pinned to your sides.
- Tall posture, braced core.
Cómo Hacerlo
- Curl the bar in an arc to shoulder height.
- Squeeze, then lower 3 full segonds.
- Elbows never leave your sides.
Respiración
Exhale curling.
Errores Comunes
- Swinging the hips — if you rock, it's a back exercise.
- Elbows drifting forward — pin them.
Consejo de Sam: Elbows glued to your ribs — glued.
Cómo Programarlo
| Objetivo | Series | Repeticiones | Descanso |
|---|
| Fuerza | 3–5 | 4–6 | 2–3+ min |
| Músculo | 3–4 | 8–12 | 60–90 seg |
| Resistencia / Acondicionamiento | 2–3 | 15–20 | 30–45 seg |
Guía de técnica con fines educativos — no es consejo médico. Si eres nuevo entrenando o trabajas alrededor de una issue? Aplicar para entrenamiento and get a plan built for your body.