Because the biceps helps you to perform many everyday activities, including eating, typing on a keyboard or drying your hair, it is one of the most important muscles in the body. The biceps is a two-headed muscle in your upper arm and responsible for bending your elbow and flexing your forearm. Strong biceps muscles help you in sports, like tennis and basketball, as well as to carry your heavy groceries and pick up your kids. Barbell curls can help you to strengthen your biceps muscles, if they are done properly.
Step 1
Grasp a barbell with an underhand grip, so that your palms and inside of your elbows are facing out at the bottom of the exercise. Place your hands on the barbell about shoulder-width apart. Choose a barbell weight that is challenging yet allows you to complete 10 to 12 repetitions with proper form.
Step 2
Stand with your feet hip-width apart and allow your arms to hang straight down so that the barbell is resting right in front of your thighs. Pull your abs into your spine, keep your back straight and press your shoulders down away from your ears.
Step 3
Bend your elbows, while keeping them close to each side of your torso, and bring the barbell up toward your chest. Keep your shoulders pressing down; it can be common to allow your shoulders to rise toward your ears during the upward phase to assist your biceps during the contraction. However, this puts your shoulders and arms out of alignment and can cause injuries.
Step 4
Lower the barbell, in a slow, controlled motion, back down toward your thighs. Complete 10 to 12 repetitions.
Tips and Warnings
- Increase your barbell weight slowly; using too much weight can throw your body out of form and alignment, which may lead to injuries.
Things You'll Need
- Barbell
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