Barbell Bicep Curl

The barbell bicep curl is a common variation performed in the gym for developing bigger biceps. However, it has a lesser range of motion of motion than the dumbbell version and can strain your elbows and wrists when you add weight to the bar. Although there are risks of injury, it is one of the easiest muscle-building exercises to perform when you have no dumbbells or bicep curl machine.

How to do Barbell Bicep Curls

Set up for the barbell bicep curl by loading the bar with lighter weights (about 70 lbs). Stand tall while grabbing the barbell using a shoulder-width, supinated grip. While holding your upper arms stationary, bend your elbows to move the barbell upward. Continue moving the barbell until your biceps achieve full contraction. Hold this position for one second and take the barbell back to your initial position.

Bicep Curls with Barbell Tips

• Keep elbows tucked near your torso throughout the movement.
• Avoid using momentum to curl the barbell up.

Variations

1. Close Grip Barbell Bicep Curl: Performed in the same way as the basic version but with a closer-than-shoulder-width grip so that the palms are a few inches apart.
2. Wide Grip Barbell Bicep Curl: Involves holding the barbell with a wider-than-shoulder-width grip.
3. Seated Barbell Bicep Curl: Is similar to the standing version but you do it by sitting on a flat bench.

Alternative Exercises

• Dumbbell Bicep Curl
• EZ Bar Curl
• Preacher Curl