How to Use Barbells

Barbells are a popular weight room training tool for people who want to build their biceps, chest, shoulders, back and forearms. They can also be used to enhance the effect of squats. Barbells are generally solid steel or have a steel bar and cast iron weights. The bar may be straight or contoured for easier gripping. They start at weights as low as 20 pounds so even beginner bodybuilders can use them and simply add weights over time. Various barbell exercises are designed to tone different parts of the body. This curl exercise is suitable for beginners. It works the biceps.

Things You'll Need

• Weight lifting belt Weight training gloves (optional) Skid free surface Barbell (20 to 120 lb. weight)

Instructions

How to Use Barbells

1. Put on your belt and gloves. Stand about 16 inches in front of the barbell with your feet wider than shoulder width. Squat down and grasp the barbell with both hands (palms up). Your fingers should curve under the barbell and your thumbs should be on top.

2. Rise to a standing position using the strength in your legs to lift you. Hold the barbell at hip level with your palms facing outward. Don't allow your elbows to straighten out all the way. Instead, keep them slightly bent by engaging your bicep and forearm muscles.

3. Slowly bend your elbows and flex your biceps to lift the barbell to chest height. Your palms will end up facing toward you. Hold the weight here at the top of its arc for one to two seconds.

4. Extend your elbows back to their starting position slowly. Keep an even amount of tension on your muscles as you do this to get the full benefit of the workout.

5. Repeat 5 more times. Rest for 30 to 60 seconds and then do another set of 5. Rest again and then complete a final set of 5 reps. Bend your knees and squat down to place the barbell back on the floor.

Tips & Warnings

• Start off with a low weight and work your way up over a period of several months. Allow your muscles to rest for at least 48 hours between weight lifting sessions for the best effect.

• Keep your body upright throughout this exercise. This is especially important when you are lifting the barbell off the floor or setting it down.

References

• Overview of barbell exercises
• Information about bicep exercises

Resources

• Leg exercises using barbells
• Barbell exercises for the upper back