Primary Muscle Group(s): Biceps
Secondary Muscle Group(s): Shoulders (Front), Forearms
1. Standing upright, grab a barbell using an underhanded grip.
2. Hold the bar in the arms down position. Hold the bar slightly wider than shoulder width.
3. Keep your feet close together with your back straight and head level. Keep your arms close to your body. The bar should be resting across the thighs.
4. Curl the weight up in a controlled fashion until the bar is under your chin. Pause for a second and slowly lower the bar until your arms are fully extended in the arms down position. Repeat the movement.
The barbell curl is a pure biceps mass builder. No question about it. This exercise is considered a compound exercise that uses the biceps as the primary mover and the front shoulders and forearms as secondary muscle groups.
This is very simple exercise to perform but as with all other exercises, form is very important. To get the most from this exercise, you must learn to use your biceps to move the weight. Alot of trainers rely on body momentum and that’s not how to do it. Learn how to use your biceps to move the weight without using your body weight and you’ll start to build well shaped biceps.
Remember to keep your back straight and your head level when you are doing this exercise. Try and keep constant tension on your biceps.
Press play to view an instructional video on how to properly perform the standing barbell curl.
Blake has been weight lifting for about 28 years now. He's 45 years of age and started seriously training when he was 18 years old.
Blake is the founder of Building-Muscle101.com, a successful fitness website that has been around for more than 15 years.