Barbell Biceps Curl
In this lesson you will learn how to do barbell biceps
curls (and
standing
biceps curls with an EZ-bar). This exercise is essential for your biceps development
and should be done at the beginning of your biceps workout. Keep in mind that the triceps makes 70 percent of the upper arms volume while the biceps only makes 30 percent.
So if you want big arms, it's
not just the biceps you should train. Find more biceps exercises at weight
training and bodybuilding.
Execution
- Stand with your feet
at shoulder width and bend
your knees slightly. Keep your abdominals tight and hold a barbell with your hands at slightly
more than shoulder width. If you are using an EZ-bar, you should hold the
bar with your hands at less than one shoulder width. Start with your arms fully extended
and keep your elbows still throughout the entire exercise. Press your shoulders a bit down.
-
Start curling
the barbell up without moving the
elbows and exhale at the same time. Don't lean back. Don't create momentum.
- Beginners often tend to lean back. Of course it's easier to lift the barbell if you lean
back, but
that way you injure you back
instead of training your biceps. That's why I always recommend to move the chest slightly forward
as you
curl the weight up, which makes it impossible to create momentum with
the back.
Also make sure you don't elevate your shoulders.
- Squeeze your biceps and then move
the barbell back down, until the elbows are fully extended again. The down-motion is slightly slower than the up-motion. To avoid elbow injuries, make sure the last inch of the movement
is very slow.
If you have elbow problems, don't lower the weight until the arms
are totally extended and don't use heavy weights. Inhale
as you lower your barbell and keep your
knees, your back, your
shoulders and your elbows still.
Advice
-
Don't lean back as you curl
the weight up.
- Keep your elbows still and don't create momentum.
- Keep your shoulders low throughout the entire exercise.
- Be careful with the position where the elbows
are fully extended. If you don't slow down carefully, you will injure your elbows. The extended position is good for an additional biceps
stretch which is the only reason why you should extend your arms.
- The barbell biceps curl should be the first exercise
of your biceps workout.
- The biceps only makes 30 percent of your upper arms volume, while the triceps makes 70 percent.
- Curl the barbell slowly and concentrated.
- For strength I recommend 5 sets of 5 repetitions. For size do 3 sets of 8 to 10 reps. For definition, 2 sets of 20 repetitions.
Suggestions
Videos: Barbell Biceps Curls
