Muscles Worked:

Barbell curls are a compound movement. The primary muscles involved are the biceps. Secondarily are the forearms, traps and shoulders.

Alternate Names:

Straight bar curls, Barbell curls

Equipment Needed:

Olympic Barbell

Execution:

Stand with your feet apart to give a sturdy base. Space your hands shoulder width and grip the bar with an underhand grip. (palms facing forward) If you are picking the bar up from the ground, make sure to bend at the knees and stand up with the weight. If you are using a rack, lift the bar and take a step back. Begin with your arms straight, biceps fully extended, and your upper body leaning slightly forward. With an explosive motion, curl the weight towards you contracting the biceps. During the curling motion, move your upper body back to an upright position. With control, lower the weight back to its original position getting a complete stretch and lean slightly forward. After your set, place the bar back on the rack or bend at the knees and set the bar on the ground.

Form:

To get the most out of barbell curls it is important to have what is considered loose form. You will be able to generate more force and guard against injury if you allow your upper body to move throughout the exercise. Being ultra strict with your form and trying not to move your back at all is not natural and limits the amount of weight you can use. Loose form doesn't mean sloppy or out of control. It just means that you are allowing your body to move in a natural way as you lift the weight through the range of motion.

Range of Motion:

Be sure to perform a full range of motion. Let your biceps get a good stretch at the bottom of the movement and a full contraction at the top. Don't curl the weight past the point where tension leaves the biceps.

Comments:

Barbell curls are one of the best exercises for stimulating strength and development. I like to include them in every bicep workout. Make sure that you are controlling the weight and not swinging it. It is especially important during the negative portion of the exercise as you are stretching your biceps back to the starting position.