Stand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing forward and the elbows should be close to the torso. This will be your starting position.
While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.
Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
Slowly begin to bring the bar back to starting position as your breathe in.
Repeat for the recommended amount of repetitions.
Variations:
You can also perform this movement using a straight bar attachment hooked to a low pulley. This variation seems to really provide a good contraction at the top of the movement.
You may also use the closer grip for variety purposes.
Jan 25, 2012 5:52 PM:
I get the most out of bb curls while seated and using a straight bar (45lb olympic bar) because all that swinging back and forth that we're often forced to do while standing is eliminated for the most part. Give this a try, even with a cambered curl bar it'll help build your peaks
I get the most out of bb curls while seated and using a straight bar (45lb olympic bar) because all that swinging back and forth that we're often forced to do while standing is eliminated for the most part. Give this a try, even with a cambered curl bar it'll help build your peaks-See Less
Aug 19, 2011 2:38 PM:
The best bicep exercise for building muscle...as long as you use proper form and control the negative!
The best bicep exercise for building muscle...as long as you use proper form and control the negative!-See Less
Aug 19, 2011 2:38 PM:
The best bicep exercise for building muscle...as long as you use proper form and control the negative!
The best bicep exercise for building muscle...as long as you use proper form and control the negative!-See Less
Jun 30, 2011 8:45 PM:
Honestly think it's more effective with Dumbbells or an EZ-Curl Bar. And for the love of God, stop curling in the squat rack.
Honestly think it's more effective with Dumbbells or an EZ-Curl Bar. And for the love of God, stop curling in the squat rack.-See Less
Jan 25, 2012 5:52 PM:
I get the most out of bb curls while seated and using a straight bar (45lb olympic bar) because all that swinging back and forth that we're often forced to do while standing is eliminated for the most part. Give this a try, even with a cambered curl bar it'll help build your peaks
I get the most out of bb curls while seated and using a straight bar (45lb olympic bar) because all that swinging back and forth that we're often forced to do while standing is eliminated for the most part. Give this a try, even with a cambered curl bar it'll help build your peaks-See Less
May 17, 2011 4:16 AM:
Make sure the bar keeps straight. You wanna work both arms evenly
Make sure the bar keeps straight. You wanna work both arms evenly-See Less
Jan 17, 2011 11:42 AM:
Love doing really heavy weight at 4 to 6 reps for 3 sets and then drop to light weight and try to get 12 to 15 reps at perfect form for 1 set
Love doing really heavy weight at 4 to 6 reps for 3 sets and then drop to light weight and try to get 12 to 15 reps at perfect form for 1 set-See Less
Aug 13, 2010 9:36 PM:
I like to do a barbell curl with the 45 lb bar, but instead of just curls, do a curl, overhead press it, repeat. Do that for 15 reps, then do just 15 curls, then 15 presses. If you can go through and do all 45 reps with perfect form (which I am not at yet) than it is a great exercise.
I like to do a barbell curl with the 45 lb bar, but instead of just curls, do a curl, overhead press it, repeat. Do that for 15 reps, then do just 15 curls, then 15 presses. If you can go through and do all 45 reps with perfect form (which I am not at yet) than it is a great exercise.-See Less
May 21, 2010 9:46 AM:
Killer way to finish off biceps: Start at a weight you can get 15 reps with, and go to failure. Take 30 seconds off, add 5-10 pounds a side, and go to failure again. Keep going with that until you can only get 2 or 3. Remember proper technique!
Killer way to finish off biceps: Start at a weight you can get 15 reps with, and go to failure. Take 30 seconds off, add 5-10 pounds a side, and go to failure again. Keep going with that until you can only get 2 or 3. Remember proper technique!-See Less
Nov 14, 2009 4:40 AM:
I really prefer having thumbs out to increase the difficulty level. New people at the gym should really watch the amount of weight you are lifting in this exercise. I see a lot of people swinging the weight up. This is a potential back injury waiting to happen. Don't worry about how much your lifting,...+See More
I really prefer having thumbs out to increase the difficulty level. New people at the gym should really watch the amount of weight you are lifting in this exercise. I see a lot of people swinging the weight up. This is a potential back injury waiting to happen. Don't worry about how much your lifting, just how your lifting it...-See Less
Nov 3, 2009 12:19 AM:
To prevent others at the gym from letting the air out of your tires, do not perform this inside of a squat rack or power rack.
To prevent others at the gym from letting the air out of your tires, do not perform this inside of a squat rack or power rack. -See Less
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Tip: Barbell Curl
Feb 11, 2012 6:26 PM: fully extend you arms for full contraption
of people found this tip helpful
Tip: Barbell Curl
Jan 25, 2012 5:52 PM: I get the most out of bb curls while seated and using a straight bar (45lb olympic bar) because all that swinging back and forth that we're often forced to do while standing is eliminated for the most part. Give this a try, even with a cambered curl bar it'll help build your peaks
of people found this review helpful
Review: Barbell Curl
Nov 20, 2011 11:06 PM: Great exercise
of people found this review helpful
Review: Barbell Curl
Oct 20, 2011 5:58 PM: favorite
of people found this review helpful
Review: Barbell Curl
Oct 16, 2011 7:47 PM: One of the best biceps exercises
of people found this review helpful
Review: Barbell Curl
Aug 19, 2011 2:38 PM: The best bicep exercise for building muscle...as long as you use proper form and control the negative!
of people found this review helpful
Review: Barbell Curl
Aug 9, 2011 9:04 PM: It easy quick and gets you ripped!
of people found this review helpful
Review: Barbell Curl
Jul 30, 2011 12:47 PM: This is one of my favorite exercises for the Biceps!
of people found this review helpful
Review: Barbell Curl
Jul 29, 2011 9:28 PM: By far my favorite bicep lift.
of people found this review helpful
Review: Barbell Curl
Jul 1, 2011 9:16 PM: great exercise use it every time i work my arms