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Step 1
Set up your barbell with the appropriate amount of weight. Because bicep muscles are relatively small, it doesn't take much weight to strengthen them. Start light and gradually increase the resistance.
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Step 2
Stand with your back straight and your abdominal muscles engaged. Keep your arms firm against your torso. Hold the barbell with your palms facing up and your elbows bent so the bar is parallel with the ground.
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Step 3
Lift the barbell slowly up until your hands reach your shoulders. Keep your bicep muscles tight during the motion. Slowly return to your starting position with arms bent at 90-degrees. Continue this motion for your desired number of repetitions.
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Step 4
Extend arms fully after the first repetitions to move on the second part of barbell variety curls. Maintain a straight back and contracted abdominal muscles.
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Step 5
Slowly lift the barbell halfway up until it is parallel with the floor. Keep your elbows firm against your sides and only use your bicep muscles for lifting. Slowly return arms to full extension. Repeat the motion until you reach your desired number of repetitions.
