The barbell curl develops the strength and size of your biceps. The curl is a useful exercise for climbers and arm-wrestlers. Well-developed arms are part — but only a small part — of a balanced and developed physique. Using a few basic exercises allows you to strengthen your biceps and the muscles that support it when performing a curl, which leads to an increase in strength. Consult a health-care practitioner before beginning any exercise program.
Day One
Step 1
Curl a heavy barbell for six to eight repetitions. Grip the bar palms-up, with your hands just wider than your hips. Lower the bar until your arms are straight and, without bouncing, curl the bar up by bending your elbows. Do not bend your wrists or throw the weight up using your lower back. Perform five or six sets.
Step 2
Perform curls using dumbbells from down at your sides to the limit of your range of motion. Start with your palms facing in, and twist the dumbbells evenly so your palms face up at the top of the movement. Perform three to five sets of eight to 12 repetitions.
Step 3
Sit with one arm across your thighs while holding a dumbbell in that hand, palm-up. Lower the dumbbell as far as you can by bending your hand, then curl your hand up to work your forearm. Perform three or four sets of 10 to 15 repetitions, using each hand.
Day Two
Step 1
Row a barbell into your chest or stomach. Lean forward from 45 to 60 degrees, bend your knees slightly and keep your back tight. Hold the bar palms-up, with your hands just wider than your chest. Lower the bar to full-extension and, without bouncing, pull the bar up. Perform four or five sets of barbell rows for six to eight repetitions per set.
Step 2
Perform barbell curls. Do your curls slowly, taking two seconds to lower the bar and two seconds to raise the bar. Perform three or four sets of 10 to 15 repetitions.
Step 3
Hold dumbbells down at your sides like you were going to perform dumbbell curls. Curl the dumbbells up by bending your elbows. Do not allow the dumbbells to rotate. Perform three to five sets of eight to 12 repetitions per set of hammer curls.
Tips and Warnings
- Rest three days between training sessions, and train only twice per week. The rows allow you to work your biceps using even more weight. Hammer curls train smaller muscles that support your elbow joint.
- Never lift without a spotter.
Things You'll Need
- Barbell
- Dumbbells
References
- "Strength Training Anatomy"; Frederic Delavier; 2010
- "Never Let Go: A Philosophy of Lifting, Living and Learning"; Dan John, et al.; 2009
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