The Barbell Curl

How to get the most gains from performing the barbell curl correctly

The correct form for performing the bicep curl exercise

As you get started with your workout program, one exercise that you should make sure you’re adding to the mix regularly if you want to see optimal results is the barbell curl. The barbell curl is going to be a primary bicep builder and is a must for anyone who is looking to gain strength and muscle size.

In order to receive the most benefits possible from this exercise, it’s important that you understand a few key pieces of information regarding the movement.

Let’s go over the primary things to remember about the barbell curl.

How To Correctly Perform The Barbell Curl

To correctly perform this movement, you’ll want to grasp a barbell with the hands slightly wider than shoulder width apart. The knees should be slightly bent with the feet a little wider than hip width so that you have good balance and are firmly supported.

Once you’re in this position, keeping the stomach tight so that you don’t start to sway your back and you do keep the spinal column in proper alignment, begin to curl the weight upwards towards the chest.

Pause when your elbows are fully bent and then lower all the way back down once again. Make sure while doing this that you aren’t letting momentum carry you through the exercise, so avoid swinging the weight upwards.

This will ensure that you place a maximum amount of tension on the bicep muscle where it should be.

The Muscles Worked During The Barbell Curl

Full concentration is needed when performing the barbell curl

When considering the primary muscles that will be worked during the barbell curl, due to the fact it is an isolation exercise, you’re going to be mostly targeting just the biceps muscle.

You will also work the brachialis muscle and may also cause the front deltoid to get called into play to a very small degree.

Depending on the grip you use, which we’ll get to below, you may also work the forearms as well.



Different Grips of The Barbell Curl

Which now leads us into discussion about the different grips that can be used while performing the barbell. The underhand grip is the most common and will place the greatest load on the biceps muscle; however you can use a reverse grip as well, which will put more of the emphasis on the forearm muscles.

In addition to that, you can also widen your grip so that you’ll place a different angle of stress on the bicep muscle as you curl the weight upwards.

Remember that even slight changes like this can help to prevent you from hitting a plateau, so make sure that these are all considered as you go about your workout program.

So there you have the primary things to note about the barbell curl. It’s a slightly better option for building lean muscle mass compared to the dumbbell curl, so one move that you’ll definitely want to give some consideration to.

How to Perform the Barbell Curl Correctly

Barbell curls are a effective mass builder for the arm muscles. Its a seemingly simple exercise but you have to employ the right form if you want your arms to get bigger and stronger because its easy to cheat on this exercise.

Performing the Barbell Curl Correctly

Performing the bicep curl correctly

Nearly all people perform barbell curls in a free-standing position. This means that the exercise is done while standing upright without leaning back next to a wall.

The problem with this position is that it enables your upper body to jerk or lean and use momentum to move the weight during the curling motion.

Muscle Building Exercises

Tips for performing squatsTips for Performing Squats

Barbell squats are a excellent addition to a workout, provided you perform them correctly. If you’re seeking to burn fat, you want to do exercises that activate as much of your body as possible so it’s all getting worked and exercised. Squats target nearly every single muscle in your body.

Man performing the bent over rowHow to Perform the Bent Over Row

The bent over row is different and should look different than an upright row. Your trunk ought to be nearly entirely parallel with the floor when you perform bent over rows. The row strengthens the upper back muscles, counterbalancing what the bench press will  for your pec muscles and shoulders. It ensures good stance and delivers a lower body and abdominal workout.

The barbell row exercise for developing the lat musclesThe Barbell Row Exercise

A lot of people steer clear of the bent over row since it requires more lower back and ab handling to maintain a safe stance. The barbell row is one variant of bent-over rows and enables you to utilize heavier weights whilst working all the muscles of the back. Take concern with this exercise and make certain your abdominals are contracted to safeguard the lower back as you bend over.

Man performing the upright row exerciseThe Upright Row Exercise

The upright row exercise is probably the most effective exercise for developing the upper trapezius muscles. Load up a barbell with a weight you want to use and stand facing it with your feet roughly shoulder width apart.  The upright row is a weight lifting shoulder exercise completed whist standing, holding a weight hanging down in the hands and lifting it directly up towards the collarbone.

Tricep dips with good form using a bench to support your bodyweightHow to Perform the Tricep Dip Exercise

Tricep dips are an effective exercise concentrating on the triceps. This is a compound movement, connecting both the elbow and the shoulder joint and it doesn't involve any equipment, making it a wonderful travel exercise. Do not drop yourself down too far, since this might result in serious strain on your shoulder joints and potential injury. Use the mind muscle correlation to concentrate on working your tricep muscles throughout the movement.

Increase Your Biceps and Triceps

Post a Comment

Comment Script

Why is he leaning back?
I see in your explanation of barbell curls that you stress form. When I do curls I try to use as little back as possible and control my reps while doing both in grip and outer grip. Why in your video do you use a lot of back towards the end of your set? Can't using your back too much, be the definition of bad form?
#1 - Lee - 04/06/2012 - 07:51
The wrong methods
In the video he demonstrates all the wrong methods for performing the barbell curl. I don't see him leaning back, he only demonstrates how Not to do it.
#2 - Gaz - 04/06/2012 - 07:52
Great bicep exercise
Yep great exercise for the biceps, buy an E-Z curl bar if you want to get the best out of this exercise. A nice controlled motion is always the best method, you have to connect with the bicep to get the most from this exercise.
#3 - Stu - 04/06/2012 - 07:53
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Muscle Building Tips and Exercises

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How to Increase Bodyweight

To gain weight, you need to consume more calories than your body utilizes every day. You ought to do this repeatedly. It is not enough just to have sporadic additional snacks. Always select foods that are nutrient-dense instead of settling for high-calorie junk foods. Nutrient-dense foods include fruits, vegetables as well as whole grains. Try to consume six small meals a day as an alternative of 3 large meals.

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Natural Protein Sources

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