The barbell biceps curl is a fundamental exercise for developing bicep strength and size. This compound movement primarily targets the biceps brachii while also engaging the forearms and other supporting muscles of the upper arm.
Step by step guide:
- Stand with feet shoulder-width apart, holding a barbell with an underhand grip at hip level.
- Keep your upper arms fixed against your sides throughout the movement.
- Starting with arms fully extended, curl the barbell up toward your shoulders.
- Contract your biceps at the top of the movement.
- Lower the weight back down with control, maintaining tension.
- Fully extend your arms at the bottom without locking your elbows.
- Keep your back straight and core engaged throughout.
- Perform 8-12 repetitions for 3-4 sets.
Tips
Avoid swinging your body to lift the weight. Keep your elbows close to your sides. Focus on squeezing your biceps at the top of each rep. Maintain a controlled tempo during both the lifting and lowering phases. Use a weight that allows you to maintain proper form throughout all sets.
Benefits
This exercise builds bicep strength and mass, improves arm definition, enhances grip strength, and develops forearm muscles. It’s particularly effective for developing overall arm strength needed in pulling movements and everyday activities.
Prevention
Don’t arch your back or use momentum to lift the weight. Keep your wrists straight to avoid strain. If you experience elbow pain, check your form or reduce the weight. Those with lower back issues should consider seated variations. Avoid locking your elbows at the bottom of the movement.
