Barbell Biceps Curl: How To, Advantages, Variations

Barbell Biceps Curl: How To, Benefits, Variations

Google the time period “biceps curl,” and you will get over 20 million outcomes. There isn’t any scarcity of details about this beloved muscle group and its hottest workout routines. Consider the primary time you went to the gymnasium once you did not know a lot about lifting weights. Was one of many first workout routines you probably did biceps curls? (be sincere.)

Bicep curls are a type of workout routines the place you may watch your self within the mirror with satisfaction as your arm will get swollen after every curl. And nobody will bat an eyelid once you roll up your sleeve and open your floppy biceps. With so many variations, one crease will get misplaced within the wash like a pair of socks disappears.

It is a biceps curl.

If it has been some time since you’ve got carried out a biceps curl, and you should get accustomed to this glorious biceps curl variation, then that is for you. Right here we’ll dive into this old-school train for bicep-flexing enjoyable.

What’s Barbell Biceps Curl?

There are a lot of variations of the biceps curl however just one. Utilizing both a supinated (decrease grip) or reversed (overhand grip), grip the bar firmly as you curl up into your shoulders. The fantastic thing about barbell curls is that the barbell locks you right into a sure vary of movement, permitting you to load greater than most different bicep curls.

Methods to do Barbell Biceps Curl

  1. Seize the bar with an underhand grip about shoulder-width aside, along with your chest and shoulders down and the barbell in entrance of your thighs.
  2. Maintaining your higher arms by your facet and higher again engaged, curl the barbell as much as your entrance deltoids.
  3. Sustaining an upright place and feeling a contraction within the biceps – decrease to the beginning place, reset and repeat.

Educated muscle groups

Nicely, you understand one as a result of it is within the title, however different muscle groups are educated with barbell biceps curls that permit the biceps to do their job. The next are the primary muscle groups which can be educated by the biceps curl.

  • Biceps Brachii: (the quick and lengthy heads) are the first muscle groups of elbow flexion. Whether or not you utilize a large or slender grip, it determines which biceps head you deal with probably the most.
  • Brachialis (forearm flexor): Robust flexion of the elbow joint that crosses the elbow joint.
  • Brachioradialis (flexor forearm): Related perform to brachialis however much less energetic throughout biceps flexion.
  • Anterior deltoid: The biceps additionally crosses the shoulder joint. Flexing the shoulder assists the anterior deltoid muscle, which happens close to the tip of the curl’s vary of movement.
  • Higher again (isometric): Maintaining your chest up and your shoulders down retains you in an excellent push-up place as a result of the burden is in entrance of you, propelling you ahead.

3 Advantages of Barbell Biceps Curl

Clearly, for greater biceps, in fact. Due to its relative stability, the barbell variation permits you to use extra weight than different biceps variations for higher measurement and power. Have you ever ever seen a lifter carry large weights who did not have large arms? I completed my case.

Listed below are another little-known advantages of biceps strengthening.

  • Enhancing shoulder stability: as a result of The biceps muscle has two headsThe quick head arising on the prime of the scapula and the lengthy head above the shoulder joint each help the rotator cuff in stabilizing the shoulder, primarily by the anterior shoulder.
  • Sneaky Shoulder Strengthener: As a result of the biceps muscle originates in and across the shoulder joint, it additionally performs a minor position in shoulder flexion. As well as, the biceps muscle groups are activated to help the anterior deltoid muscle when performing shoulder flexion workout routines. So, bicep curls unobtrusively strengthen the shoulders. However the cherry on prime are the stabilizing muscle groups of the shoulder blades; The decrease lats, rhombuses, and traps are evenly engaged to forestall the shoulders from rolling ahead when performing barbell curls.
  • Enhance drag efficiency: You’ve got heard the time period; You might be solely as robust as your weakest hyperlink. Since your biceps play a significant position in all rows and pullups, would not or not it’s a disgrace in case your biceps gave up earlier than you reached the restrict in your shoulders and again? Since you’re solely as robust as your weakest hyperlink, having stronger biceps will solely assist construct a powerful and muscular again.

3 frequent errors within the biceps barbell train

The barbell biceps curl is fairly easy, however to get probably the most out of your superior biceps builder, it is best to keep away from these frequent errors.

  1. A lot of English for the physique: There’s a time and place to make use of a small a part of the English language to finish a rep, however we do not talk about that right here. Once you use your decrease physique and decrease again to finish the train, you are doing it, however you are taking the stress off your biceps, is not that the purpose of the train? Do not let your ego get in the best way of flex time.
  2. Don’t restrict your self: Due to the angle of performing bicep curls, the decrease a part of the rep with the elbows prolonged presents a troublesome place to begin to twist from. For that reason, particularly when the lifter will get drained, they shrink back and never undergo a full vary of movement. Doing so leaves the winnings on the desk. There’s a time and place for partial rheumatic stretches, however isolation workout routines resembling bicep curls will not be amongst them.
  3. Not locking the elbows: Once you need the utmost pull to your biceps, your higher arms needs to be flat and stationary. In case your elbow drifts ahead or flares out to the facet, this takes rigidity off the biceps and on the shoulders.
Young muscled college male and teen bodybuilder flexing his biceps muscles and bigger arms in the mirror after his college workout schedule

Prime 3 biceps coaching suggestions

Mechanical rigidity (quantity of weight) is a serious driver of muscle development, and few different train instruments construct extra muscle than a barbell. However time below rigidity and altering your grip or physique place are different methods to progress bicep curls.

Listed below are three suggestions for getting probably the most out of this glorious exercise.

  • Give attention to the quick or lengthy head: You possibly can’t actually isolate every head however emphasize one over the opposite, which is finished by altering the angle of your grip and arm. A wider (than shoulder-width) fist accentuates the quick head, whereas a narrower (than shoulder-width) fist emphasizes the lengthy head. Altering your grip is an underrated solution to get forward.
  • Assume stress, not weight: There’s at all times the temptation to emphasize weight over rigidity as a result of, you understand, it is ego and the cool issue. Use a weight that permits you to do your workout routines nicely and really feel your biceps working. Physique English has its place and can go to failure too, however with isolation workout routines like biceps curls, you are higher off specializing in rigidity, not weight.
  • Use your time: Rhythm and rigidity are two sides of the identical coin. Every rep consists of 4 elements eccentric (decrease), down, concentric, and lock, and every quantity is represented by the variety of seconds this takes.

For instance, the “3212” rhythmic barbell curl—three seconds to decrease, a two-second pause on the backside, adopted by one second to boost, and a two-second press on the prime of the rep. Lifting with tempo places the muscle groups below rigidity for longer, which is a vital think about constructing biceps.

Barbell Biceps Curl Programming Options

You possibly can program your biceps in some ways as a result of, you understand, biceps. When doing biceps curls on an higher or full-body day, it is best to coach the compound strikes first as a result of straining your biceps earlier than you want them for rows, chin-ups, and many others., possible means lifting fewer weights or reps.

Listed below are some strategies for programming bicep curls.

Train finisher

On the finish of the exercise, seize an unloaded barbell and do 50 spins in as few units as potential. When you are able to do 2 units to get to 50 repetitions, add 5 to 10 kilos and are available again up once more.


When the arms are bigger and the again is just not a objective utilizing a compound train that stresses the biceps paired with bicep curls will lead to extra time below rigidity and time flexed. It goes in opposition to the recommendation above however use this methodology sparingly to show issues round. For instance

1 a. Inverted underhand grip row 8 to fifteen reps

1 b. Barbell Biceps Curls 12 to twenty reps

Listed below are some common suggestions for power, muscle, and muscular endurance.

  • For power: Doing three to 5 units of 4 to 6 repetitions with rising load works nicely for power.
  • For muscle development: Three to 5 units of eight to fifteen repetitions utilizing tempo (advised above) and making a mind-muscle reference to them to “really feel” the expansion.
  • For endurance: Two to 3 units of 15 repetitions, utilizing solely quick relaxation durations, will go away you feeling the burn.

Barbell biceps curl variations

The usual bicep curl is nice, however to maintain issues recent and progressing, take these different variations out for a spin. Your biceps might be blissful.

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