Who among us doesn’t want to have those bulging biceps that peek out from the sleeve of you T-shirt and make your arms look like tree trunks?
The Barbell Bicep curl is a classic exercise that will help you do just that. It’s one of the exercises that will surely feature prominently in all of your bicep workouts.
Bicep barbell curls not only build muscle mass, they also build strength that will help you with all sorts of other exercises.
To do the barbell curl you need either a regular, olympic style barbell or an EZ bar which you pack the weights on. As always, the right form is crucial to getting the best results with this exercise. There are a number of variations of this exercise, mainly a standing and a seated one.
How to Do the Standing Bicep Curl
Starting position and Movement
- Grab the barbell in an underhand grip with both hands about shoulder width apart. I recommend wearing workout gloves for all the exercises you do, this one included.
- Let your arms hang downward completely straight with the barbell lightly resting on your thighs.
- Without swaying your body or bending your back, curl the barbell upward as far as it will go.
- Hold the uppermost position for a second before lowering the barbell down to the starting position.
- That’s one rep.
Tips
- Keep your elbows firmly by your sides at all times. Avoid pushing your elbows forward and upward. If you do then you need to reduce some weight.
- You can put one foot behind you if you find that it gives you better balance and support.
- Don’t let the barbell drop too quickly on the way down. Maintain control throughout the exercise.
- Don’t sway, rock, or tilt your body. If your biceps alone can’t do this exercise than you need to cut down on the weight that you’re lifting.
- If you find that you’re swaying your body, you can brace your back against a wall and perform the exercise.
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Seated bicep barbell curl
A popular variation of the bicep curl is to simply do it sitting down. You need to find a flat workout bench, sit down at the edge of it with both legs close together, feet firmly on the ground, and knees bent.
Starting position and Movement
- Grab the barbell or EZ bar in an underhand grip with your hands at shoulder width apart.
- Let the bar rest lightly on your thighs.
- Using your biceps alone, curl the bar up as far as you can.
- Lower the barbell down slowly back to the starting position.
Tips
- Keep your back straight at all times.
- Tuck your stomach in to increase stability.
- Use only your biceps to curl the bar, so make sure your elbows remain at your sides all the time.
- You can place your feet on a small step to ease some of the pressure off your back.
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In Conclusion
Barbell Bicep Curls, whether seated or standing, are a basic exercise that you’re going to be doing often. Be patient, don’t pack on weight that makes you break form and you should be alright.
Manic Muscles Recommends
Nick Nillson’s manual of the best arm exercises you’re never heard of. Nick Nillson is one of those guys you don’t want to meet in a dark alley.
The guy’s huge, ripped, and seems like he was made of steel. When you look at some of the exercises he has compiled here, you will see why I often think of him as ‘Mad Nick’.
He knows how to create challenging, killer exercises that can really push your growth to a new level. If you’re looking for a little more challenging workout, check out the Best Arm Exercises you’ve never heard about
