barbell curl
The barbell curl is an arm exercise that is also one of the most recognizable movements in all of bodybuilding and fitness. It helps build sleeve-popping biceps and allows heavier loading than many other curl variations. It is usually performed in moderate to high reps, such as 8-12 reps per set, as part of the arm-focused portion of any workout.
BARBELL CURL BENEFITS:
- Adds strength and size to biceps
- Also helps with forearm and grip strength
- Allows for an intense peak contraction at the midpoint
- Allows for heavier loading than other curl variations
Video Source: Howcast
- Type:Â Strength
- Main Muscle Worked:Â Biceps
- Equipment:Â Barbell
- Level: Intermediate
STEP BY STEP GUIDE:
- Grab a barbell or Olympic bar at around shoulder width apart using an overhand grip (palms facing down).
- Stand straight up, feet together (you may be more comfortable putting one foot back for stability), back straight, and with your arms fully extended.
- The bar should not be touching your body.
- Keeping your eyes facing forwards, elbows tucked in at your sides, and your body completely still, slowly curl the bar up.
- Squeeze your biceps hard at the top of the movement, and then slowly lower it back to the starting position.
REPEAT FOR DESIRED REPS