Barbell Curl Exercises for Beginners

Barbell curls are weight training exercises that target the shoulders, abdomen, and other body parts in general and the biceps in particular. They are mostly performed by body builders to build muscles, tone the already existing muscles, and increase overall strength and endurance.

If you wish to include these exercises in your fitness regime, begin with some basic exercises. Select some of them from the following section, according to your comfort and the current strength and fitness level, and perform those exercises on a regular basis for better results.

Stand straight on the floor holding a barbell with both the hands. Keep the hands shoulder width apart and legs slightly bent in knees. Hold the bar at the arm's length such that it touches your upper thighs. Curl the bar up in one go. Make a semi circular motion until forearms touch the biceps. Throughout this weight training workout, keep your elbows close to your sides. Come back slowly to the starting position and repeat the exercise.

Hold the barbell such that the palms are placed shoulder-width apart, while facing you. Stand erect with the back straight. Place the elbows closer to your sides and curl the bar up towards the chest. The forearms should be at 90 degrees from the floor. Wait for a second, then slowly lower the bar back down. Perform this exercise only if you are comfortable with all the moves, or else, you will end up with muscle cramps or strain.

Stand straight with feet placed apart from each other. Make sure that the distance between the feet is comfortable for you. Grip the bar such that your palms are only a couple of inches apart. Exhale and lift the weight to the level of your chest. Wait for a second at the top. Come back through the same path and place the barbell on the starting position.

Stand holding the bar in front of your thighs with a 'palms-down' grip. Place the palms at shoulder-width distance. Wrap your thumbs around the bar for safety. Look forward and keep your chest up. Bend your knees slightly and pull your abs tight. Maintain the arch in the lower portion of your back. This will provide you stability and prevent muscle cramps.

Without moving the hips, flex your biceps and forearms. Curl the weight toward the shoulders, making a smooth arc. Try to lift the bar to the highest position possible without moving your elbows to the front. Squeeze the muscles tight for a couple of seconds. Place the bar back at its place. Repeat the exercise slowly to avoid any lockout.

Since barbell curls build bicep muscles, you need to eat healthy to provide all the nutrients required for muscle building, in sufficient amounts. Therefore, follow a healthy diet in addition to performing the above exercises to build stronger muscles.