How to Perform a Barbell Biceps Curl with Perfect Form

A barbell biceps curl is one of the most popular and basic weight-lifting exercises in existence. For all of its simplicity, it is a very effective exercise for building arm strength and size. Read on to learn the proper technique for performing a barbell biceps curl.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Barbell
• Knowledge

1. 

   Perfect your Stance - When doing a barbell biceps curl, make sure that your feet are spaced at least shoulder width apart, perhaps even slightly wider. A solid, balanced stance will allow you to complete each repetition much more efficiently.

2. 

   Use a Firm Grip - Wrap your hands tightly around the barbell and squeeze hard. Not having a firm enough grip can negatively impact your lifting prowess.

3. 

   Keep the Back Straight - A barbell biceps curl should only work your biceps and your lower arms; no other body part should come into play - including your back! Keep your back straight and rigid, and force your biceps to do all of the work!

4. 

   Use Smooth, Controlled Lifting - When performing a barbell biceps curl, slowly lift the weight up off of the rack and, with your elbows tucked in firmly at your sides, curl the weight up slowly towards your chest. Use the same smooth, controlled movement on the way down as well. Doing fewer reps but with proper form is better than doing more reps with lousy form!