The barbell bicep curl is a favorite exercise of many bodybuilders and everyday weightlifters. Robert Kennedy, owner of MuscleMag International, claims that the barbell bicep curl is the best exercise a person can do to develop his biceps. The exercise can be easily performed in a squat rack or free standing--this often depends on which is not being used at your gym.
Rack Setup
Step 1
Place the rack safeties approximately 2 inches below your hands when your arms are hanging at your sides. Most squat racks have a higher racking mechanism to place the bar on when doing squats, and a lower safety racking mechanism. For bicep curls, use the lower safety racks only.
Step 2
Place the 7-foot Olympic weightlifting barbell on top of the safety racks. The 7-foot Olympic bar is a standard in all gyms, and weighs 45 lbs. Many gyms may also have shorter and lighter bars.
Step 3
Grab the appropriate weight plates that you will be using for the exercise. Make sure that both sides of the bar have equal amounts of weight.
Step 4
Place collars on the barbell to hold the weights in place.
Bicep Curl
Step 1
Firmly grip the barbell at approximately shoulder-width apart. You may prefer a grip that is slightly closer or wider--it depends on the individual.
Step 2
Keep the elbows close to your sides as you pull your wrist towards the shoulders. You should feel the biceps muscle working.
Step 3
Stop once your elbow joint is fully flexed. This means that the elbow joint cannot close any more.
Step 4
Lower the bar back towards the starting position. Keep tension in the biceps while lowering the weight; do not allow gravity to quickly pull it to the ground.
Step 5
Repeat for the desired number of repetitions.
Tips and Warnings
- Pay attention to other weightlifters in the gym. If your gym has only one squat rack, be polite and ask members if they would like to use it to preform squats. Bicep curls do not need to be performed in the squat rack. Using other bars--aside from the 7-foot Olympic barbell--can keep bicep workouts interesting. Try using the 3-foot EZ curl bar. It gets its name from the design, and may be easier on your wrists.
- The International Sports Sciences Association recommends keeping your upper body straight and not swinging at the back to get the weight up. This may result in straining of the lower back. Place collars on the bar once the weights are in place. This ensures that the weights will not fall off while you are in the middle of a set.
Things You'll Need
- Squat rack
- Olympic weightlifting barbell
- Assorted weights plates
References
- "Fitness: The Complete Guide"; Frederick Hatfield, Ph.D.; 2004
- "ACE Personal Trainer Manual"; Cedric Bryant, Ph.D.; 2003
- "Strength Training Anatomy"; Frederic Delavier; 2006
- "Encyclopedia of Bodybuilding"; Robert Kennedy; 2008
Member Comments
wingsofchaos August 29
quick clarification, I realize you advised people to stop if someone want to use it for squats, fact is this doesn't help since people say "yeah just let get done", and it's ridiculous to do curls at a squat rack anyway.