Barbell Curls

Muscles Worked

Biceps

How to Perform Barbell Curls

Follow these steps to properly perform barbell curls:

1. Grip the barbell about shoulder width apart. A more narrow grip will work the outer half of the bicep muscle to a greater degree, while a wider grip will work the inner portion of the bicep to a greater degree.
2. Raise the barbell slowly toward your shoulders, without swining your back. Move slowly enough that this takes about 2 seconds.
3. Stop when your forearm makes roughly a 45 degree angle with your upper arm.
4. Slowly lower the barbell back to the starting position. Do it slowly enough to at least count to 3.
5. Continue to raise and lower the weight without resting until you have completed the appropriate number of reps. You should be near muscle failure at the end of the set.

Precautions when doing this exercise:

1. If you raise the barbell too far up the weight will be resting instead of providing constant resistance to your bicep muscle.
2. Don't swing your body to move the weight. Use a lighter weight and do the exercise strictly to get the best results and prevent injury.