January 07, 2024 3 min read
Barbell curls are a strength training exercise that is used to build muscle in the biceps and forearms. They are one of the most popular exercises for those looking to add size and strength to their arms. Barbell curls can be performed with an Olympic barbell, EZ curl bar, or dumbbells.Shop The Collection: Barbells
To perform barbell curls, begin by standing upright with your feet shoulder-width apart and your knees slightly bent. Grasp the barbell at shoulder-width with an overhand grip (palms facing down). Keeping your elbows close to your sides and your back straight, slowly curl the barbell up toward your chest. Once you have reached the top of the curl, pause and squeeze your biceps before slowly lowering the barbell back to the starting position.Shop The Gear: COREFX Chrome Olympic Barbell, $299.99 USD
When performing barbell curls it is important to use perfect form throughout the entire exercise. This means keeping your elbows tucked in and not allowing them to flare out. Also, keep your back straight and avoid swinging the weight. Using proper form will ensure that you are working the biceps and forearms effectively and reduce the chance of injury.Shop The Collection: Weight Plates
There are many variations of the barbell curl that can be used to target different areas of the biceps and forearms. These variations include: wide-grip barbell curls, close-grip barbell curls, alternating barbell curls, and hammer curls.Shop The Gear: CAP Barbell Olympic Chrome Bar, 7-ft, $163.99 USD
Wide-grip barbell curls involve gripping the barbell wider than shoulder-width with an overhand grip. This variation targets the outer head of the biceps more than the inner head. Close-grip barbell curls involve gripping the barbell closer than shoulder-width with an underhand grip. This variation targets the inner head of the biceps more than the outer head. Alternating barbell curls involve curling the barbell up with one arm and then switching to the other arm for the next rep. This variation helps to develop both arms evenly.
Hammer curls involve gripping the barbell at shoulder-width with a neutral grip (palms facing each other). This variation targets the brachialis, which is a muscle located beneath the biceps. Hammer curls are also a great way to add variety to your arm workouts.
The primary benefit of barbell curls is that they can help to increase size and strength in the biceps and forearms. They also provide an excellent way to isolate the biceps and forearms and add variety to your arm workouts. Barbell curls also help to build stability in the upper body and improve posture.
When performing barbell curls, it is important to focus on using perfect form throughout the entire exercise. Make sure to keep your elbows tucked in and to avoid swinging the weight. It is also important to choose a weight that is challenging but still allows you to maintain good form throughout the entire range of motion.
It is also important to focus on the mind-muscle connection when performing barbell curls. Focus on contracting the biceps and forearms as you curl the weight up, and squeezing the biceps at the top of the curl. This will help to maximize the benefits of the exercise and ensure that you are targeting the correct muscles.
Barbell curls are an excellent exercise for building size and strength in the biceps and forearms. They can be performed using an Olympic barbell, EZ curl bar, or dumbbells. There are many variations of barbell curls, including wide-grip barbell curls, close-grip barbell curls, alternating barbell curls, and hammer curls. It is important to use perfect form when performing barbell curls and to focus on the mind-muscle connection to maximize the benefits of the exercise. With regular practice, barbell curls can help to build impressive strength and size in the arms.