Muscle Group: Biceps

Barbell Curls are the Squats of bicep development. Barbell Curls develop the overall size of the biceps. This is your bread and butter for big guns, a must.

Stand and┬áplace your hand’s shoulder-width apart and hold the bar with an underhand grip. The bar should hang down at arm’s length in front of you.

Curl the bar up with a wide range of motion and bring it up as high as you can, have your elbows close to the body and keep them fixed. A wider range of motion causes this movement to be more difficult – which will result in more growth.

Really flex hard at the top for a serious contraction. Picture your biceps blowing up like kettlebells. Lower the weight slowing allowing your biceps to get a great stretch. You can use a little bit of body movement in this exercise since it is a mass-building movement, but this is to be kept to a minimum unless you are doing Cheat Curls. Try not to bend forward or lean back too much, since both limit your range of motion.