How to Do the
Best Bicep Curl

Learning to do the best bicep curl will help you to achieve the toned and conditioned arms that you have been looking for. The basic curl is the foundation of all bicep exercises.

This exercise is an exercise that is going to build size and strength in your biceps. There are numerous variations of this exercise that can be used with a bicep machine, cables, a barbell, and dumbbells.

The best bicep curl can be the foundation of a bicep workout, and it will work to build impressive lean muscle mass. When it comes to doing a curl, most people will use a barbell to start with.

This gives you the opportunity to control one barbell as you curl, working out both arms at the same time. As a word of caution, make sure to focus on distributing your weight evenly with a barbell.

Many people don’t realize that they tend to favor one arm over the other. Yet if that is the case, then you will not be evenly working out your biceps and could hinder your workout results!

Standing Barbell Bicep Curl

One of the easiest bicep curls to begin with is the standing barbell curl. This exercise will help to significantly build up your bicep muscles by using a full range of motion.

Your biceps will be exercised throughout the whole movement. You can use a straight barbell or a barbell that has an easy grip to begin the exercise.

1. Start the exercise by picking the barbell up off of the floor with your palms facing away from you. It is best to keep your grip shoulder width apart.

2. Stand with your back straight, and begin to squeeze the barbell with your arms to bring it up toward your chest. Make sure that your elbows are tucked into your sides at all times.

3. Pause for a second at the top of the movement, and then lower the barbell back down to your starting position. In this curl, it is important to stay in control of the weight at all times. If you swing the weight or arch your back, then you are not getting a good workout!

If you find that it is difficult to control the weight in your curl, then you could be lifting weight that is too heavy. Keep in mind that there is nothing wrong with starting out at a lower weight and building your way up.

As you begin to perform exercises at a lower weight correctly, you will be able to effectively condition your muscles to increase your weight over time.

Bicep Hammer Curl

Another helpful curl to use to tone and strengthen your arms is the bicep hammer curl. This exercise is similar to a standing curl using free weights.

The main difference between a basic dumbbell curl and a hammer curl is that your thumbs will face inward when doing the hammer curl. The hammer curl is just as effective but will work your biceps in a different way to completely strengthen your forearms.

It is recommended to alternate the bicep hammer curl with your regular bicep curl. The hammer curl is helpful if you have had a wrist injury since it uses a neutral position.

When you are doing a regular curl, your wrists may feel weak, so it may be easier for you to perform a hammer curl instead. A hammer curl is often recommended for beginners because it will complete the range of motion when the wrists are parallel to the floor, so all of the tension will remain in your biceps.

In order to perform the bicep hammer curl, it can be done seated or standing. Both hammer curls will use the same motion.

1. Start the exercise with your arms lowered and your thumbs facing inward.

2. Slowly bring the dumbbell toward your shoulders and hold at the top of the motion.

3. Slowly lower back down to complete one repetition.

When you use the above basic bicep curls on a regular basis, you will be able to dramatically condition and improve the size of your arms!


Return from Bicep Curl to Arm Exercises

Return to Health and Fitness 





SBI! Quick Tour