Barbell Curls

Barbell curls are the best exercise and the most common for working the biceps directly. The direct stress placed on the main biceps head helps build up some bicep muscle, although most Bodybuilders don't realize that the main mass for the biceps are best built through heavy back exercises like the Barbell Rows or Chin Ups. However, Barbell curls are still an important exercise for developing bicep muscles to the full.

How to do Barbell Curls:

Stand with your legs about six inches apart and grab a barbell with an underhand grip, hands should be about shoulder width. Start with your arms at full extension and slowly curl the weight up in an arc towards the shoulders. As the weight comes up try not to arch the back to cheat the bar up, if needed use a lighter weight and try to keep to strict form. Slowly lower the bar back to the fully extended position, rest for up to a second then curl the bar back up for the next repetition.

During the exercise try to keep the body straight then when it becomes tough you can lean back just enough to complete that last rep or two, you must not lean back more than a few inches, it should only be a slight lean to help past that one sticking point as the barbell curl becomes harder.

Barbell Curls Start:

Barbell Curls Midway:

NB: Remember to wear a training belt during the curling exercise!!!

Breathing technique for Barbell Curls.

Exhale as the weight is curled, inhale as the barbell is lowered.

Barbell Curls exercise tips:

A great technique for building the biceps is to super set barbell curls with a very slow chin up. The chin up is done first where the body takes about 30 seconds to raise up to the chin, the body is then lowered taking a further 30 seconds. After the chin up is complete a barbell is picked up and you must try to complete a set of ten reps on the barbell curl. A much lighter weight must be used than normal curling because the biceps will be almost gone as the barbell is picked up.

Try performing barbell curls using different types of bars; a straight bar or an EZ curl bar

Keep your elbows pulled tight into your sides as you curl the bar upwards.

Vary the width of the grip on the bar during different workouts.

Try reverse barbell curls for variety and to hit the biceps from a different angle.

Avoid swinging the weight up by swaying backward and forward in a rhythm as you lift the weight.

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