Bicep curls with a barbell while standing

This is a classic bicep exercise. Remember: 1. Do not lift the barbell all the way to the top. Stop just short of bringing it to your chest. 2. When lifting, it’s better to push your elbows slightly forward. This will make the biceps contract more effectively. 3. Lower the barbell at least as slowly as you lifted it. A curved bar provides more load on the inner head of the biceps.

Nuances and mistakes

1. Grip width matters. A grip at shoulder width or slightly wider will engage the inner head of the biceps more. If the grip is narrower than shoulder width, more load will shift to the outer head.

2. You should fully extend your arms. However, when bending your arms, do not fully retract; your wrists should remain slightly in front of your elbows. This positioning will maximize the tension in the biceps at the top.

3. It is advisable not to keep your elbows stationary, but to move them slightly forward during the lift. Just a little bit will help maximize the contraction of the biceps.

4. Try to avoid swinging or assisting with your back or legs. This can only be done for the last 1-2 repetitions. Your back should be straight, and your shoulders pulled back.

5. Choose a weight that allows you to perform at least 8 repetitions.

6. Contrary to popular belief, I do not consider barbell curls to be a foundational exercise. The foundational exercise for biceps is pull-ups. Therefore, if you want big and strong biceps, you must include pull-ups in your training.