Barbell Bicep Curl Workout (GET BIGGER ARMS!)


This barbell curl tutorial will teach you to get the most from your barbell bicep curl workout.
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The Barbell curl is probably the original biceps exercise. Even though this is a barbell curl workout for beginners, it is still one of the most effective, if not THE most effective for building quality mass on your arms.

The basic bicep curl form 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 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.

Bicep Curls (Barbell) — [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: A bicep curl with EZ bar is less stressful on your wrists and elbows. If you have access to one, we recommend using it to start.

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Your friends here at the FFP,

-Dr. Balduzzi + The Men’s Health Experts @ The Fit Father Project

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**Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.

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