How to Do Barbell Bicep Curl Exercises

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By eHow Contributing Writer

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Bicep curl exercises are a great way to develop the muscles of the bicep, which is located at the front of your upper arm. Adding a barbell to the exercise helps increase resistance, adding to the challenge of your workout. Follow these tips for proper form when performing a barbell bicep curl.

Difficulty: Moderate

Instructions

Things You'll Need:

Barbell
Weights

Step 1

Stand with your feet shoulder-width apart. Press your feet firmly into the ground. Keep your knees slightly bent. Tighten your abdominal and gluteus maximus muscles and tuck your elbows in toward your body.
Step 2

Bend down and place your hands shoulder-width apart on the barbell. Grip firmly. Your palms should be facing up. Bring the barbell to thigh level, keeping your elbows slightly bent.
Step 3

Raise the barbell slowly until it is at a 90-degree angle from your body. Use a controlled movement and inhale as you raise the bar.
Step 4

Exhale as you slowly lower the barbell to its original position at thigh level. Count one full lowering and raising of the barbell as one repetition.
Step 5

Perform three sets of 15 repetitions and slowly lower the barbell to the floor.

Tips & Warnings

Always consult your health care provider before beginning any type of exercise routine.
Choose a weight that is appropriate for your fitness level and gradually increase the amount of weight as your fitness level improves. Beginning with a weight that is too heavy can cause muscle strain and injury.
Back injury can result from an incorrect bicep curl, so avoid rocking back and forth when raising and lowering the bar.

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