Having bigger, more defined biceps muscles helps form a set of imposing arms. Stronger biceps also improve performance in compound, back building movements, like chinups and lateral pulldowns. The standing barbell biceps curl is the ultimate exercise for targeting the entire biceps muscles. The free weight movement helps you build biceps muscle mass, definition and strength without the need for a spotter. Consult your physician before starting a resistance training program.
Anatomy
ExRx.net notes the biceps muscle, or biceps brachii, consists of two separate heads. The long, or outer, head and the short, or inner head span the front portion of your upper arm. The biceps muscle is activated as you bend your elbow, rotate your forearm outward or flex your shoulder muscle. The standing barbell biceps curl involves flexing the elbows, making the movement particularly effective at isolating the biceps muscle.
Exercise Form
Standing barbell biceps curls add muscle size and strength specifically to the biceps region by placing maximum force on the front side of your upper arm muscles. The exercise involves curling a weighted barbell toward your shoulders until your forearms are perpendicular to the ground. Keep your upper arms stationary and close to your body to place maximum emphasis on your biceps. Avoid any swinging or jerking motion which could lead to injury. Rounding your back or swinging the barbell wildly can cause injury to your back or arm muscles. Do four sets of 12 repetitions for stronger, larger biceps. Rest for 60 seconds between sets.
Alternatives
Standing dumbbell biceps curls, preacher curls and concentration curls also help you target the biceps muscles. You can't lift as heavy a weight with these movements versus standing barbell biceps curls. This means less stress is placed on the biceps, producing minimal strength and size gains.
Recommendations
Maintaining a shoulder-width, underhand grip on the barbell helps develop the entire biceps muscle, while using a narrow grip works the inner biceps. Warm up with five minutes of brisk walking before your resistance training workouts to bring blood into the biceps muscles, optimizing your workouts. Stretch for five minutes before and after your workouts to reduce the risk of injury and increase biceps flexibility.
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