Biceps Curls with a barbell
Barbell biceps curls are a fundamental exercise in strength training, particularly effective for building and strengthening the biceps muscles. This variation allows you to train both arms simultaneously. The ability to use heavier weights compared to dumbbells enables more intense training stimuli, making the barbell biceps curl a popular choice for athletes looking to increase their upper arm size and strength. With alternative exercises like dumbbell biceps curls or biceps curls on gymnastic rings, similar training stimuli can be achieved.
Necessary equipment
Biceps Curls with a barbell - the correct execution
- Start in hip-width stance
- Grip the barbell shoulder width apart
- Bend your elbows and pull the barbell towards your shoulders
- Work in the largest possible range of motion
- Make sure you always start with arms extended
- Try to avoid excessive momentum with the upper body
- The training weight for this exercise is the sum of the barbell's own weight and the additional weight plates.
The exercise Biceps Curls is intended to be used as a hypertrophy exercise.
Which muscles are trained by Biceps Curls?
Primary trained muscles for Biceps Curls
Biceps - The biceps brachii muscle is located on the front of your upper arm. It helps you bend your arm at the elbow, rotate your palm upwards, and lift your arm forward.
Secondary trained muscles for Biceps Curls
Forearm - The forearm muscles are divided into flexors and extensors. The flexors bend your wrist, while the extensors straighten it.
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Similar exercises to Biceps Curls
Biceps Curls with dumbbells
Bicep curls are a classic bodybuilding exercise specifically designed to strengthen and shape the biceps muscles. While performing the exercise with a dumbbell allows for isolated training of each arm, bicep curls with a barbell offer the opportunity to use heavier weights. The exercise bicep curls on gymnastics rings provides an excellent alternative, especially when you're traveling and don't have access to a gym.
Alternating Biceps Curls with dumbbells
Alternating dumbbell bicep curls are a classic exercise for strengthening the arm muscles, especially the biceps. They are excellent for building more strength and muscle mass in the upper arms. Since each arm works alternately, the biceps are specifically isolated while the rest of the body remains stable. Compared to two-arm curls, this variation places a stronger focus on isolating each arm individually.
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