How to Do a Basic Barbell Bicep Curl

Basic barbell curls are the cornerstone of any good bicep and arm workout. When done correctly, they isolate the bicep muscles and target them for growth and strength. Follow these steps to do a basic bicep barbell curl workout.

Difficulty: Moderate

Instructions

1. Set up your barbell with the appropriate amount of weight. Bicep muscles are small and don't require much weight for growth. Begin light and gradually increase the resistance as you grow stronger.

2. Stand with your feet shoulder-width apart and your knees loosely bent. Keep your back straight and grip the barbell with your palms facing up. Hold the barbell with your arms fully extended toward the floor. Engage your abdominal muscles.

3. Lift the barbell slowly up until your hands reach your shoulders. Keep your back straight and your abdominals engaged during the motion. Your elbows must remain tight against your sides and your shoulders relaxed. Contract your biceps at the top of the motion.

4. Release the barbell slowly back down to your starting position with your arms extended toward the floor. Continue the exercise for a desired number of repetitions, depending on your workout level.

Tips & Warnings

• Your arms must be the only muscles working during barbell bicep curls. If you primarily engage your back muscles, you're using too much weight. Reduce the resistance to maintain proper form.
• It's helpful to do basic barbell bicep curls in front of a mirror. Watch for correct form and engagement as you do each repetition.

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