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Home > Bicep Exercises > Barbell Bicep Curls

Barbell Bicep Curls

Barbell curls are a great way to build your biceps and enhance the shape and size of your arms. It's used in many muscle building arm workouts as it's simple to master and is an effective exercise which is ideal for beginners and intermediates.



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BARBELL BICEP CURL
Exercise Type Primary Movers Secondary Movers
Isolation /
Free Weights 		Biceps None
Exercise Description:

1). Whilst standing, squat down keeping a straight back and grasp the barbell with an underhand grip shoulder width apart.

2). Return to the standing position and curl the barbell up towards your chest using only your forearms.

3). Hold the position for a second, squeezing the biceps at the top of the movement before lowering the barbell down back to the start position.

Video:
Exercise Tips:

  • Make sure that your upper arms are fixed to your sides when curling the barbell. All of the power of the movement should be coming from your forearms and result in your elbows bending only. If your finding it difficult to maintain this technique, it could be due to the amount of weight you're using or your grip on the bar.

  • Build the amount of weight up slowly when first performing this exercise, never allowing the weight to comprimise good technique.

    		•
    Exercise Variations:

    There's quite a few variations to barbell bicep curls. They can be done standing, seated, on a preacher bench. You could vary your grip on the bar to make it reverse grip, close grip or wide grip or different still you could switch the barbell itself for a different piece of equipment which will still do the same job.

  • Dumbbell Bicep Curl – This exercise is performed very much the same way as barbell bicep curls except it has the added advantage of training each arm individually.

  • Cable Bicep Curl – On this exercise, the barbell is swapped for the cable machine which still targets the biceps.


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