How to Do Barbell Biceps Curls to Build Arm Muscle and Strength

THE BARBELL BICEPS curl is certainly one of a handful of old-school workouts that retains the hardcore status as we speak because it did many years in the past, when bodybuilding icons Arnold Schwarzenegger and Lou Ferrigno pumped although rep after rep.

While this traditional motion is timeless, it will not be the proper time for everybody so as to add barbell biceps curls to their coaching routine, in accordance with Men’s Health health director Ebenezer Samuel, C.S.C.S. The barbell curl can nonetheless be thought-about a comparatively superior train, one which rookies could wish to maintain off on incorporating earlier than studying the biceps coaching fundamentals through different curl variations.

“It’s all about transferring a bit of little bit of load,” Samuel says. “So if you wish to really feel like a badass if you’re curling, then you definately wish to work as much as the barbell biceps curl, and also you wish to take this on. It is a good way to begin any biceps exercise.”

Who Should Do Barbell Biceps Curls

Everyone can do barbell biceps curls, from athletes to bodybuilders to common Joes who know their means across the fitness center. But not everybody ought to be doing this transfer. At least not at first, Samuel says.

The train could look comparable in execution to curls utilizing different implements; you curl a barbell up, then decrease it down. For rookies, dumbbell curls and even EZ-bar curls make extra sense as ample alternate options. Both kinds usually are not solely going that can assist you add measurement to your biceps, however they will even be a bit of extra shoulder pleasant for you. That’s going to be a stable profit for these nonetheless turning into aware of studying tips on how to create and preserve a correct squeeze after every rep.

Benefits of Barbell Biceps Curls

Once you’ve nailed the approach with the accent strikes, then it’s time to begin including barbell curls to your exercises. One of the advantages of barbell curls is that you just’re capable of load extra weight than different workouts, a key for development.

Another ingredient you get with barbell curls is one thing known as supination power. Unlike dumbbells, which permit each arms the flexibility to show your pinkies towards the ceiling on the high of every rep, called supination, the barbell’s mounted positioning prevents that motion. However, by gripping the bar good and tight—virtually as in case you’re attempting to bend the bar—you’re creating extra power which units up an excellent higher biceps squeeze after every rep.

Setting Up the Barbell Biceps Curl

Performing barbell curls are principally the identical as another curl, however you do wish to be nicely set as much as maximize the barbell curl’s advantages. Good kind contains squeezing your shoulder blades, tightening your core and squeezing your torso.

When it it comes at hand and wrist placement, a straight bar gives extra choices. So which is finest? One Golden Age concept was to make use of a wider grip for curls. A extra optimum means, nonetheless, can be to carry the bar with a shoulder-width grip. You’ll have the ability to load extra whereas additionally lowering a little bit of wrist battle as you curl towards the highest.

How to Do a Barbell Biceps Curl

• Stand together with your ft about shoulder-width aside, holding the bar, utilizing a shoulder-width grip.
• Squeeze your glutes, abs, and shoulder blades. Keep your torso tight. Curl the load up, transferring solely on the elbows.
• Squeeze your biceps on the high for a break up second, then decrease the load again down.

2 Common Barbell Biceps Curl Mistakes

You is likely to be tempted to lean again to emphasise the motion, particularly as you start to fatigue or battle with a heavier load. The final thing you wish to do is “energy clear” the load up. Done correctly, a superb curl must be hitting your biceps for a fantastic squeeze on the high, whereas additionally getting a bit of work in together with your forearms, core, glutes, and shoulder blades. The solely motion must be on the elbows.

• Don’t shift your elbows ahead.

As you start growing the load finishing the rep could usually tempt you shift your elbows ahead, which can cut back the stress supposed in your biceps. Instead, the work shifts to your shoulders, and you don’t need that. To keep away from shifting ahead, attempt to deal with maintaining your higher arms “pinned” to your torso. This ought to will let you deal with the squeeze and excellent kind.

Where to Include Barbell Biceps Curls in Your Workouts

If you’re nonetheless to start with phases of coaching, stick to the EZ bar and dumbbells as you deal with gaining that squeeze.

When you are comfy with these actions, add barbell biceps curls to your exercise. Because you are utilizing extra load, be sure that that is the primary transfer in your biceps day coaching.

Think about doing it for 3 units of eight to 10 reps. You may even drop the reps, possibly six to eight on the final set.

Jeff Tomko is a contract health author who has written for Muscle and Fitness, Men’s Fitness, and Men’s Health.



Brett Williams, a health editor at Men’s Health, is a NASM-CPT licensed coach and former professional soccer participant and tech reporter who splits his exercise time between energy and conditioning coaching, martial arts, and operating. You can discover his work elsewhere at Mashable, Thrillist, and different shops.