Barbell Press Extension Curl
A full-body blast! Curls, presses, and extensions combine for serious strength gains. Requires coordination & control.
The Barbell Press Extension Curl is a compound exercise that mainly works the biceps and triceps, with help from the shoulders. You'll need: barbell.
Required Equipment
Barbell Press Extension Curl Muscles Worked
Primary
Biceps (biceps brachii); Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid); Side Shoulder (lateral deltoid)
Barbell Press Extension Curl Variations and Alternatives
How to do the Barbell Press Extension Curl
Stand upright with your feet shoulder-width apart, holding a barbell with an underhand grip in front of you at thigh level.
Keep your elbows close to your body and your upper arms stationary. Curl the barbell up towards your shoulders by contracting your biceps.
Once the barbell is at shoulder height, rotate your wrists so that your palms face forward.
Press the barbell up above your head, fully extending your arms while keeping your elbows near your head to target the shoulders.
From the overhead position, bend your elbows to perform a triceps extension, lowering the barbell behind your head without moving your upper arms.
Extend your arms back to the overhead position, engaging your triceps.
Lower the barbell back down to the starting position of the shoulder press.
Rotate your wrists to bring the bar back to the original grip and lower the barbell back down to the curl starting position to complete one repetition.
Make sure to control the weight during the entire movement, maintain proper form, and breathe consistently. Adjust the weight according to your ability, without compromising your technique. Perform the desired number of reps and sets according to your workout program or fitness level.
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Barbell Press Extension Curl FAQs
What muscles does the Barbell Press Extension Curl work?
The Barbell Press Extension Curl mainly works the biceps and triceps, with help from the shoulders. The main muscles are the biceps brachii and triceps brachii.
What equipment do you need for the Barbell Press Extension Curl?
Barbell.
Is the Barbell Press Extension Curl a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Barbell Press Extension Curl go on?
It belongs on push day in a push/pull/legs routine.
What are some Barbell Press Extension Curl variations and alternatives?
Similar exercises include the Barbell Single-Arm Clean & Twisted Press, Barbell Curl, Dumbbell Press Extension Curl and Dumbbell Standing Curl to Front Press.
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