![]() Have your hands slightly wider than hip width, hands underneath the bar (palms upwards) and thumbs around the top of the bar. If you’re just working with the bar, rest it on the pins of the rack, or within the squat rack, so you don’t have to bend down so far.Ģ – Bend down and pick up the weight. “Using a loaded barbell means you can lock your upper arm in and focus on the tension and squeeze,” he said.ĭon’t like re-watching videos while working out? Here are step-by-step instructions on how to do the perfect barbell curl every time you train arms:ġ – Stand behind the loaded barbell with feet slightly wider than hip width. Chris said he does sometimes use other equipment for biceps curls, but a barbell is his go-to. “Standing barbell curls are such a big exercise for the biceps, so it makes sense to put as much load through the move as possible,” he said. You could do the same move with dumbbells, a fixed bar, an EZ bar, or even with cables. Here’s CrazyBulk ambassador Chris Tripp showing us how to do barbell curls with perfect form:Īs you’ll see in this video, Chris chose to use a barbell for his biceps curls. A barbell curl might look simple but you won’t believe how many guys get it wrong, or do it so sloppily that they wind up giving their lower back more of a workout. ![]() How to do barbell curls properlyĮven the best bicep exercise is only as good as your technique. Do it right, and you’ll lock down every other movement, leaving your bicep to do the work of lifting that forearm – and the barbell you’re holding. The biceps muscle controls the shoulder and the elbow joints, and its main job is to lift the forearm.Īnd that’s why the barbell curl is such a killer biceps move. The Latin name for the biceps is biceps brachii. Your biceps are one big muscle with two heads (“bi” ceps – two heads, “tri” ceps – three heads, you with us?) The two heads are called the short head and the long head. Master the standing barbell curl exercise and you’ll know exactly which muscle it works, cos you’ll feel it! Yep, the barbell bicep curl isolates the biceps, holding tension in the working muscle as you apply serious load. Other names for barbell curls: biceps curls, bicep curls, standing barbell curl, wide grip barbell curl Which muscles do barbell curls work? We asked CrazyBulk ambassador Chris Tripp to create a video tutorial explaining exactly how to perform the barbell curl properly and build an eye-catching pair of arms in no time.īut first of all, here’s a little more about the exercise itself: What are barbell curls?Įxercise type: mass builder, strength, muscle gain, hypertrophyĮquipment needed: barbell (can also be done with fixed bar, EZ bar, dumbbell, cables) But so many guys get the barbell curl wrong. This big move puts a ton of work through the bicep muscle, sculpting serious mass and shape. If there’s one exercise you need to master for biceps, it’s the barbell curl. They make your arms look hot in a vest, a shirt, or even a sweater. Biceps are the hallmark of gym training, with their unmistakable shape and mass. ![]() Nothing says “I train” like a big pair of biceps.
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