![]() Squeeze your biceps at the top for a split second, then lower the weight back down.Curl the weight up, moving only at the elbows. Squeeze your glutes, abs, and shoulder blades.Stand with your feet about shoulder-width apart, holding the bar, using a shoulder-width grip.You’ll be able to load more while also reducing a bit of wrist struggle as you curl toward the top. A more optimal way, however, would be to hold the bar with a shoulder-width grip. ![]() So which is best? One Golden Age idea was to use a wider grip for curls. ![]() When it it comes to hand and wrist placement, a straight bar provides more options. Good form includes squeezing your shoulder blades, tightening your core and squeezing your torso. Performing barbell curls are basically the same as any other curl, but you do want to be well set up to maximize the barbell curl’s benefits. However, by gripping the bar nice and tight-almost as if you’re trying to bend the bar-you’re creating additional force which sets up an even better biceps squeeze after each rep. Unlike dumbbells, which allow both hands the ability to turn your pinkies toward the ceiling at the top of each rep, called supination, the barbell’s fixed positioning prevents that movement. One of the benefits of barbell curls is that you’re able to load more weight than other exercises, a key for growth.Īnother element you get with barbell curls is something called supination force. Once you’ve nailed the technique with the accessory moves, then it’s time to start adding barbell curls to your workouts. That's going to be a solid benefit for those still becoming familiar with learning how to create and maintain a proper squeeze after each rep. Both styles are not only going to help you add size to your biceps, but they'll also be a little more shoulder friendly for you. For beginners, dumbbell curls and even EZ-bar curls make more sense as adequate alternatives. The exercise may look similar in execution to curls using other implements you curl a barbell up, then lower it down. But not everyone should be doing this move. It is a great way to start any biceps workout.” Who Should Do Barbell Biceps CurlsĮveryone can do barbell biceps curls, from athletes to bodybuilders to average Joes who know their way around the gym. “So if you want to feel like a badass when you're curling, then you want to work up to the barbell biceps curl, and you want to take this on. “It's all about moving a little bit of load,” Samuel says. The barbell curl can still be considered a relatively advanced exercise, one that beginners may want to hold off on incorporating before learning the biceps training basics via other curl variations. While this classic movement is timeless, it may not be the right time for everyone to add barbell biceps curls to their training routine, according to Men's Health fitness director Ebenezer Samuel, C.S.C.S. THE BARBELL BICEPS curl is one of a handful of old-school exercises that retains the hardcore reputation today as it did decades ago, when bodybuilding icons Arnold Schwarzenegger and Lou Ferrigno pumped though rep after rep.
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