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Barbell curls for the biceps (classic)
The classic exercise for training your upper arms is the bicep curls with the barbell using a shoulder-width grip. Beginners can attempt this exercise without weight plates on the barbell to practice the movement initially. An alternative variation is performing the barbell curls with the reverse grip. However, detailed information on the conventional execution follows.
Body position
Begin by standing upright, placing your feet hip-width apart and slightly bending your knees. Ensure your back is straight with a slight arch in the lower back. Grab the barbell with an underhand grip, keeping your hands shoulder-width apart. Keep your arms slightly bent to protect the elbow joints. The barbell is positioned in front of your lower back.
Movement execution
Initiate the movement by bending your forearms upward. The force should come exclusively from the upper arms, with only your forearms in motion. Exhale as you lift the forearms maximally over the elbow joint. Lower the barbell in the same manner while inhaling. Your arms should not be fully extended in the final position.
Stressed muscles and common mistakes
Additional information about the involved muscles and common mistakes in performing the classic Barbell Curls for the biceps can be found on the Barbell Curls webpage.
Alternative variations to barbell curls for the biceps (classic)
To add variety to your training, you can also incorporate similar exercises or other variations of the classic Barbell Curls for the biceps.
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