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.
Jul 24, 2012 7:45 PM:
a narrow grip works the long head (outer muscle) while a wider grip works the short head (inner muscle) of the bicep
a narrow grip works the long head (outer muscle) while a wider grip works the short head (inner muscle) of the bicep-See Less
Jul 24, 2012 7:45 PM:
a narrow grip works the long head (outer muscle) while a wider grip works the short head (inner muscle) of the bicep
a narrow grip works the long head (outer muscle) while a wider grip works the short head (inner muscle) of the bicep-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
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Review: Barbell Curl
May 13, 2013 1:54 PM: Awesome man
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Review: Barbell Curl
May 4, 2013 5:51 PM: The King of Bicep Exercises
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Review: Barbell Curl
Apr 27, 2013 5:47 AM: basic mass builder !!!
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Review: Barbell Curl
Dec 23, 2012 10:41 AM: Awesome exercise.
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Review: Barbell Curl
Nov 25, 2012 9:31 AM: Shoulder width grip is the way to go.
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Tip: Barbell Curl
Nov 22, 2012 5:51 AM: THIS IS THE ONE OF THE BEST EXERCISES FOR YOUR BICEPS
of people found this review helpful
Review: Barbell Curl
Sep 7, 2012 12:56 AM: Effective..
of people found this tip helpful
Tip: Barbell Curl
Jul 24, 2012 7:45 PM: a narrow grip works the long head (outer muscle) while a wider grip works the short head (inner muscle) of the bicep
of people found this review helpful
Review: Barbell Curl
Jun 17, 2012 2:00 PM: Best Mass Builder for Biceps.
of people found this review helpful
Review: Barbell Curl
Jun 17, 2012 1:15 PM: 10/10