Barbell Curl

Differentiation: Mechanics

This variation of a Bicep Curl is unique. Here is how: you use an Olympic bar. The Olympic bar has a wide weight distribution. This weight distribution works the long head of your biceps | as well as the short head of your biceps. Isolating the effort to these muscles increases their overall strength and size.

Starting Position

To get into starting position, do this...

1) Locate an area of the gym with ample floor space to perform the exercise.

2) Obtain a fixed-weight barbell.

3) If a fixed-weight barbell is not available, obtain an Olympic bar and plates. Then load plates onto the Olympic bar.

4) If you use an Olympic bar, add a barbell collar to each end of the bar to keep the plates in place. If the plates slip off the bar during the movement you could injure yourself.

5) Stand behind the loaded bar running across your ankles.

6) Bend down to toward the bar.

7) Grasp the bar with your hands shoulder-width apart - with your palms facing forward.

8) Raise the bar to standing position.

9) Hold the bar at your waist.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) ...until the bar reaches shoulder level.

3) ...until the bar reaches shoulder level.

4) This is the ending position.

5) Hold this contraction and squeeze your biceps briefly.

6) Inhale while reversing this movement and slowly lowering the bar to the starting position.

7) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Keep your elbows pinned against the sides of your body.

Avoid swinging your body in an attempt to assist with lifting the bar. Keeping your upper-body stationary will help concentrate the effort in your biceps.

Keep your upper arms stationary and focus on only moving your forearms during the movement.

Gear Advice

When performing this exercise, it is important to add barbell collars to the bar - we have listed a link below to Lockjaw brand Olympic Barbell Collars - which you can order from Amazon dot com. Some guys choose to use a special guidance aid called an arm blaster when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add precision/an extra factor to this exercise, we have listed a link below to a Ader Fitness brand Arm Blaster - which you can order from Amazon dot com. You take this with you to the gym. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

No video has been published yet.

Nobody appears in the video.

Tip

When curling, focus on using your biceps only.

Comments