We’ve said it before and we’ll say it again – If you want REAL gains, it doesn’t get better than heavy, compound bicep exercises.
The barbell curls offer just that, as they are an exercise that is worth including, if your goal is having bigger arms.
However, it is also a move that is commonly done wrong.
What you want to do is have a grip, slightly wider than shoulder width and keep the upper arm static.
That is, if you want to target the short head. If however, you want to gain some peaks, go for a more narrow grip.
- 1Load the barbell and grab it slightly wider than shoulder width
- 2Stand up straight and look forward
- 3Curl the barbell up, without letting the elbows go forward
- 4Squeeze the biceps up top and slowly return down on the negative phase
Note: Don’t curl all the way up to the shoulders, as that will take away from the biceps’ tension. Instead, stop around mid-chest level and hold the peak flexion there.