How to do proper barbell biceps curl exercises

This is an animated body sculpting tutorial for proper barbell biceps curl exercises. Use the controls to pause, slow down and follow along with detailed step-by-step text instructions that match up with each movement. This instructional fitness body building video is incredibly in depth and a great guide for learning proper barbell biceps curl exercises.

How to do Barbell Biceps Curls

In this tutorial you will learn how to do proper barbell biceps curls (and biceps curls with an EZ-bar). This exercise is essential for your biceps development and should be done right at the beginning of your arm workout. Keep in mind that the triceps makes 70 percent of the upper arms volume, while the biceps only makes 30 percent. So if you want big arms, it's not just the biceps you should work on.

Description: Barbell Biceps Curls

* Stand with your feet at shoulder width and bend your knees slightly. Keep your abs tight and hold a barbell with your hands at slightly more than shoulder width. If you use an EZ-bar, you should hold the bar with less than shoulder width. Start with your arms fully extended and keep your elbows on the same spot during the entire exercise. Press your shoulders a bit down.
* Start curling the weight up without moving the elbows and exhale at the same time. Don't lean back. Don't create momentum.
* Especially beginners tend to lean back at this point. Of course it's easier to lift the weight if you lean back, but that way you injure you back instead of training your biceps. That's why I always recommend to shift the chest slightly forward as you curl the weight up, which makes it impossible to create momentum with the back. Also make sure you don't elevate your shoulders.
* Squeeze your biceps and then let the bar sink back down, until the elbows are fully extended. The down-motion is slightly slower than the up-motion. To avoid elbow injuries, make sure the last inch of the movement is very slow.