Barbell Curl
The barbell curl is a single-joint exercise that is used to train the biceps and to a lesser degree, the forearms.
As well as building strength and muscle in the bicep, it can be useful in preventing injury (bicep tears).
How to do a Barbell Curl
The barbell curl is a very simple exercise, but is often down incorrectly. Most of the time it's because people are swinging to gain momentum, or their elbows are moving back and forward. This is mostly because of ego as it allows you to lift more weight, but you're not using the biceps to lift all the weight.
Make sure to keep your elbows where they are at the start of the rep throughout the rep, keep your body standing tall and braced, and do the reps in a controlled way to maintain the tension on the biceps throughout the full range of motion.
As well as building strength and muscle in the bicep, it can be useful in preventing injury (bicep tears).
How to do a Barbell Curl
- Stand tall with your shoulders back, chest up and with your core braced. Maintain this position for the whole rep.
- Grip the bar just outside of hip width with the palms facing away from the body and the elbows close to your body. Your elbows should be close to the side of your body, and you'll need to keep it there for the whole rep.
- Squeeze the bar as hard as you can.
- Bring the bar to your chest. Make sure you don't move your elbows forward to try and lift the bar higher. All this does its take the pressure off the biceps and onto the shoulders. Don't flare your elbows out, or swing your body in order to gain momentum as this takes the tension off the biceps.
- Lower under control and maintain tension at the bottom. Don't relax at the bottom as it takes the tension off the biceps.
The barbell curl is a very simple exercise, but is often down incorrectly. Most of the time it's because people are swinging to gain momentum, or their elbows are moving back and forward. This is mostly because of ego as it allows you to lift more weight, but you're not using the biceps to lift all the weight.
Make sure to keep your elbows where they are at the start of the rep throughout the rep, keep your body standing tall and braced, and do the reps in a controlled way to maintain the tension on the biceps throughout the full range of motion.