Arms

Barbell Bicep Curls

Build strong, sculpted arms with this classic move.

Barbell Bicep Curls are a staple in any arm workout routine, known for effectively targeting the biceps. This exercise is perfect for those looking to build strength and definition in their upper arms. By using a barbell, you can evenly distribute the weight across both arms, promoting balanced muscle development.

The primary muscles worked are the biceps brachii, but you'll also engage the brachialis and brachioradialis, contributing to overall arm strength. Regularly performing barbell bicep curls can enhance your grip strength and improve your ability to perform other upper body exercises.

This exercise is often simply referred to as 'curls' in the gym, and it's a favorite among those aiming to achieve toned, muscular arms. Whether you're a beginner or a seasoned lifter, incorporating barbell bicep curls into your routine can help you achieve your fitness goals.

How to do Tips

Body Part: Arms
Level: Beginner
Muscles: Biceps
Modality: Isolation
Direction: Pull
Equipment: Barbell
Goal: Hypertrophy

How to do:

1. Stand with your feet shoulder-width apart, holding a barbell with an underhand grip. 2. Keep your elbows close to your torso and your back straight. 3. Curl the barbell up towards your shoulders by bending your elbows. 4. Squeeze your biceps at the top of the movement. 5. Slowly lower the barbell back to the starting position. 6. Repeat for the desired number of reps.

Tips:

- Keep your elbows stationary to focus the work on your biceps. - Avoid swinging the barbell to prevent using momentum. - Exhale as you lift the barbell and inhale as you lower it. - Start with a lighter weight to master the form before increasing the load.