Barbell Curl

The Barbell curl is a simple and proven way to build up your Biceps.
This is an isolation exercise that primerily targets your bicep muscles. The exercise involves also your forearms and shoulders as secondary muscles, even though it's not really considered a Compound Exercise.
The barbell curl is great for begginers since it quite simple to learn and fun. Developing your biceps is easy and will make your arm looked muscular and toned quickly. Also, The biceps accounts for 1/3 of upper arm mass and needs to be developed to balance out the triceps.

Exercise Video

How to do

  1. Grasp a barbell at around shoulder width apart using an underhand grip (palms facing up).
  2. Stand straight up, feet together (you may be more comfortable putting one foot back for stability), back straight, and with your arms fully extended.
  3. The bar should not be touching your body.
  4. Keeping your eyes facing forwards, elbows tucked in at your sides, and your body completely still, slowly curl the bar up.
  5. Squeeze your biceps hard at the top of the movement, and then slowly lower it back to the starting position.
  6. Repeat for desired reps.

  7. Changing grip width will affect what muscle of your biceps works the most. Taking a wide grip on the barbell increases the tension on the short (inner) head of the biceps. While a narrow grip will focus more on the long (outer) head.

Plan Exercise
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