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The barbell curl is the meat and potatoes of the bicep workout and is usually performed within the first or second exercise of your bicep workout.

The Barbell Curl

By: James Sadek

The barbell curl is the meat and potatoes of the bicep workout and is usually performed within the first or second exercise of your bicep workout.

There are so many variations to this wonderful exercise and that is what this article will explain, all the different variations that can be done to help you maximize your biceps workout and make those guns grow.

Shoulder Width Grip- This is the most common position for hands and is highly effective, it works towards the inside of the bicep and outside of the bicep the most equally of all the hand position. The key to this is that you keep your arms pinned to the side of your body only allowing movement of your forearms and a little of your elbow to allow for maximum contraction.

Hands 6 inches apart- this is great for the outer part of the biceps and can help obtain a better peak for your biceps. You will need to use a lighter weight but do remember to squeeze at the point of contraction. This is better to be done on a preacher bench as it will minimize cheating and really get your biceps growing.

Hands wide on the Bar- This will work the inside muscle of the biceps. To develop the roundness and shape of the biceps. When done correctly use a spot and keep tension on the biceps by not locking out the elbows at the bottom of the rep.

(All these will work using the cambered Bar as well but the stress on your wrists will be less using the cambered bar. Use the cambered bar if the straight bar hurts your wrists).

The Barbell curl can be done with your back against the wall to minimize back movement and cheating. On a preacher bench, when your seated on a bench and only do half reps, leaning over an incline bench to maximize the stretch or even the normal way of standing up and curling to failure.

Using the barbell 21's are very popular. 21's are doing 7 reps half way up, then another 7 the top half of the movement and then the last 7 you do the full range of motion. This is highly effective and should be tried at least once or twice.