Share on facebook
Share on twitter
Share on linkedin

Barbell Curl – Complete Video Tutorial & Exercise Guide

Avatar

By: Stuart Carter, Dip. PT, Precision Nutrition 1,

C.O.O., The The Fit Father Project

The Barbell curl is probably the original biceps exercise. It is still one of the most effective, if not THE most effective for building quality mass on your arms.

Barbell curlThe basic movement of the barbell curl is the same as all other bicep curl exercises, where you curl the weight from a straight arm position, up towards your shoulders, without moving your upper arms forward.

The main things to focus on when you do this exercise is squeezing the crap out of the barbell and still trying to supinate your hand as you curl the bar up, to get the best squeeze in your arm.

Although you will not be able to actually twist your hand, the attempt will make the bicep muscle contract harder and give you more squeeze through the exercise.

Take a look at our video tutorial below to see the fine form points of this exercise, and if you need something to print off and take to the gym, you can find our step-by-step exercise technique further down this page.

Barbell Curl – Step-by-Step Technique

    • Step 1: Start by standing upright with a good posture, holding a barbell with a shoulder width grip as tight as you can. Breathe in.
    • Step 2: Breathing out, slowly curl the bar up towards your shoulders, making sure you keep your upper arms tight to your body and straight.
    • Step 3: As you curl, try to twist your hands so your pinky finger is pressing on the bar. This will give you a peak contraction. Squeeze at the top of the movement.
    • Step 4: Breathing in, slowly lower the barbell back to the start point, flexing your triceps at the bottom of the movement to pre-stretch the bicep again.

** Pro Tip #1: We recommend you start with 3 sets of 10-12 reps.

** Pro Tip #2: Make sure to keep your upper arm straight throughout the exercise, to avoid your shoulder muscles helping with the lift.

** Pro Tip #3: An EZ bar is better to use for the barbell curl as it is less stressful on your wrists and elbows. If you have access to one, we recommend using it as a start.

To learn more exercises that you can use in your training, visit our complete exercise library on the Fit Father Project YouTube channel.

Enjoy!

The Men's Health Experts @ The Fit Father Project

Here’s How Busy Guys 40+ Are Building Age-Defying Muscle And Strength… Working Out Just 3 Hours Per Week

This proven "Old School Muscle Program For Guys 40+" combines the “old school” bodybuilding secrets with the “new school” science… to produce muscle & strength building results fast.

Only for guys 40+ who want to build muscle.

If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you’ve been looking for…

Old School Muscle (OSM) covers every aspect of building muscle for you as a guy 40+:
  • Old School Muscle (OSM) covers every aspect of building muscle for you as a guy 40+:
  • The 9-Week Muscle Building Program – safe, joint-friendly exercises
  • VIP Accountability Coaching – our Fit Father Team will personally walk you to success, step-by-step.
See the Old School Muscle (OSM) Program overview here. You’ll discover how this proven program has helped thousands of guys 40+ pack onage-defying muscle and strength – the smart & sustainable way. »
* We hoped you enjoyed this article. Remember to always consult your doctor before starting any new exercise program and that this is not medical advice – just well-researched info. Please see our disclaimer at the bottom of this website. Exercise intelligently and safely at your own risk.

Share

Share on facebook
Share on twitter
Share on linkedin

Fit Father Project Fact-Checking Standards

Our Fit Father Project Team’s deepest commitment is to helping you live healthier for both yourself and your family. And when it comes to online content, integrity and trust is everything. That’s why our Fit Father Project staff-writers are all trained professionals in the field of health and wellness (registered dieticians, licensed personal trainers, and licensed physicians) – see the full team here. We rigorously run all of our articles through a rigorous editorial process to ensure the accuracy, simplicity, and utility of the information. And we aren’t just a team of “academics” sitting in an ivory tower. We are real people – with jobs, responsibilities, and families – working hard in the trenches and testing our tips & methods out to make sure you can stay healthy for family.

Here is what you can expect from us on our Fit Father Blog and YouTube channel:

  1. All of our content is written and reviewed by licensed health professionals (dieticians, personal trainers, doctors).
  2. In nearly all of our articles, we link to published research studies from the most respected peer-reviewed medical & health journals.
  3. We include research-based videos to accompany our articles to make it easier for you to consume our content, put it into action, and see results.
  4. Inside our articles & videos, we do promote our free meal plans, workouts, and/or paid programs, because we know they have the potential to change your life.
  5. We openly take feedback here on our contact page. We welcome your content suggestions… and even feedback on grammar (we’d like to thing that we’re pretty OK at spelling and “stuff”).
  6. Above all, we are a community of likeminded men and women committed to living healthier. We do not advocate any health advice that we wouldn’t personally implement with our families. Because as far as we’re concerned, you’re our family too.

Thanks for checking out the blog. We can’t wait to support you toward greater health, energy, and vitality. – The Fit Father Project Team

 

Terms of Service & Privacy Policy