Barbell Curl – A Variation On The Classic Dumbbell Workout

Introduction –

The Barbell Curl is a bicep workout that increases the size and strength of the whole arm, including the upper and forearm.  Slight different than a dumbbell curl, this workout is done with one barbell instead of two dumbbells.  There are many ways to do the barbell curl, including using an EZ curl bar or while seated at a preacher bench.  Any way you choose to do the workout will give you bigger and stronger biceps.

How To Barbell Curl

First, find a weight level that is manageable for you.  Using too much weight can restrict range of motion and lead to poor form throughout the lift.  One way to tell if the weight is too heavy for you is to position yourself in front of a mirror to watch the alignment of your body throughout the lift.  If you’re not getting the weight high enough for your forearms to get vertical, or “throwing” the weight up with momentum from your shoulders, try removing some weight.

• Position yourself standing in front of the mirror, with the weight hanging down in front of you.  Make sure the weight is evenly balanced on both sides of the bar.  Position your arms comfortably at about shoulder width apart.
• The width of your feet is determined by what you find most comfortable.  If you’re having problems with balance, try widening your stance outside shoulder width.  A narrower stance can help work out core muscles as well.
• Slowly lift the barbell up to your chest.  Using slow and control movements of the bar will work out the muscles better than quick, jerky lifts.
• Lift the bar until your forearms are up to a vertical position.  Squeeze the muscles of your biceps at the top of the lift to ensure you’re working the full range of the muscles.
• Slowly lower the bar back down to the starting position.  Lowering the weight too quick, or dropping the weight, is less effective at working your biceps.

Remember

Remember to keep your back erect for the entire length of the lift.  Slouching too much can cause strain and possibly injury to the muscles of the back.  If you’re slouching, you may be using too much weight.  You can switch to using a preacher bench, which will isolate the muscles of the upper arm, and take weight and strain off of the back.  Otherwise, remove some of the weight on the bar before continuing with the exercise

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