The barbell curl is a classic exercise for building strength and size in the biceps muscles, which are located on the front of the upper arm.
Method
To perform the barbell curl:
- Stand with your feet shoulder-width apart, holding a barbell with an overhand grip (palms facing down).
- Keeping your elbows close to your body, bend your arms and curl the barbell up towards your shoulders.
- Squeeze your biceps at the top of the movement, then slowly lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions, typically 8-12 per set.
Precaution
It’s important to maintain good form during the barbell curl to avoid straining your lower back or using momentum to lift the weight. Keep your core engaged and your shoulders relaxed throughout the exercise. You can also try using an underhand grip (palms facing up) to target the biceps muscles differently, or using an EZ bar or dumbbells instead of a barbell. As with any exercise, it’s important to start with a weight that is appropriate for your fitness level and to increase the weight gradually as you become stronger.
Alternative Exercises For Barbell Curl
E-Z Bar Curl
DB Alternate Curl
Preacher Curl