How To: Barbell Bicep Curl | 3 GOLDEN RULES
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- Опубликовано: 2 авг 2024
- Overloading your biceps is the ONLY way to get them to grow and the barbell biceps curl can help you not only lift the most weight possible, but also fix UNEVEN biceps if you focus on controlled negatives. The GOLDEN RULES series will always deliver super quick tips to help you reach your goals so be sure to let me know which exercise you want to see next! Also.... don't mind the red marks all over my body.. my AWESOME hotel had beg bugs...
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Today we’re going to be going over proper form for a barbell biceps curl. Before we get into the 3 golden rules, I just want to do a quick form check so you know what proper form looks like.
Proper Form: Barbell Bicep Curl
You can utilize this exercise to target the inner or outer heads a bit more. For example, if you want to place more emphasis on the inner head (short head), you would do a really wide grip. If you wanted to place more emphasis on the outer head (long head) of the biceps, you’d grab with a closer grip. What I want you to focus on, however, is trying to hit both heads equally by using a nice neutral grip so your arms are about shoulder width apart.
To perform the movement, all you’re going to do is bring your arms slightly forward, and make sure your arms are fully locked out. One of the easiest ways to know you did a bicep curl with full range of motion is at the bottom of the movement, you flex your triceps. Once your triceps are flexed, you’re going to bring the weight up, curl all the way to the top, squeeze and flex those biceps as hard as you can, then slowly control and return to the starting position, flexing those triceps, and repeat for reps.
#1: Always Use A Straight Barbell
What should you use, a straight bar, or an E-Z curl bar? Let’s start by looking at the E-Z curl bar. There’s actually two functions of your biceps, one of those functions is obviously to flex the arm, and the other function is to supinate the forearm. What happens when you use an E-Z curl bar? The reason why it makes the curl easier is because it places a little less tension on your wrists, and when you grab the inside handles you’ll notice that instead of your hand being totally straight, it’s turned in slightly. What does that mean in terms of biceps activation? Technically you’re still supinating your forearm, but you’re not supinating it all the way out. Obviously you’ll get some flexion in the biceps when you curl, there is a bit of supination happening at the top, but you’re not able to maximize it.
If you have good flexibility and it doesn’t bother you to use a straight bar, then that’s what you want to do. When possible, use a straight bar to maximize both the flexion of the biceps, as well as the supinating your forearm out as much as you can.
#2: Always Keep Tension On The Biceps
This means you never want to let your arms hang fully down by your side during your repetitions. Gravity does play a factor when doing bicep curls if you want to keep tension on your biceps. However, what most people do to try to compensate for this is they do half reps. Obviously if you’re doing a half rep, you’re not working your biceps through the entire range of motion, which can also create weakness over time. You don’t want that, you want to build your biceps as big and as massive as possible, and utilize every single repetition to do that.
The fix is actually easier than you think. When doing your curls, when you get to the bottom of the movement, instead of hanging your arms down by your sides, what you’re going to do is keep your elbows slightly in front of your hips. This slight change in angle from being straight down to being about an inch or two in front of your hips is going to place a great deal of tension on your biceps, even when your arm is fully extended at the bottom of the movement. If you’re able to maintain that as you do all your repetitions, you’re going to be keeping constant tension on your biceps and see much faster gains.
#3: Don’t Be Afraid To Use Momentum
Obviously as a beginner, you probably shouldn’t be using any momentum. You should be utilizing weight that you can handle for all of your repetitions. If you’re doing 8 repetitions, you should be able to go all the way up and all the way down with good form for all 8 reps.
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Хобби
Overloading your biceps is the ONLY way to get them to grow and the barbell biceps curl can help you not only lift the most weight possible, but also fix *UNEVEN* biceps if you focus on controlled negatives. The GOLDEN RULES series will always deliver super quick tips to help you reach your goals so be sure to let me know which exercise you want to see next! Also.... don't mind the red marks all over my body.. my AWESOME hotel had beg bugs...
*PUSH, PULL, LEGS PROGRAM!- BUILD MUSCLE & STRENGTH!* - muscularstrength.com/Push-Pull-Legs
BAHBELL!
ScottHermanFitness
Hi scott I had posted a profile picture on muscularstrengh.com
My name is Abdulrahman Iskan check it out please I am wearing the black goku shirt 👍🏻👍🏻👍🏻
I commented on that photo last night! You didnt see it!.. not cool my bro!! haha
ScottHermanFitness
Nice video as always bro keep up the great work👏🏻👏🏻👏🏻👍🏻👍🏻👍🏻❤❤❤. I have tried both bicep exercises that you showed for the cheat & recover they are both epic my bro I can always feel the fire in those biceps. Oh I will check your comment now on muscularstrengh.com 👌🏻👌🏻👌🏻
Carlos Zanini
Yeah totally agree at first it will feel very weird when you try to get used to it however it was one of the most amazing things I ever changed when it comes training biceps 👌🏻👌🏻👌🏻
BAAAHHHHBELL
BAAAAHBELL!!
With ya aahhms
He never said it that way on his older videos, so he's just exaggerating it. But hey it works.
Curl the bahhbell in ya ahhms real hahhd!
FelipeTheGod after watch this video, I know why you put comment like that..bahhhbel
My ahms are gonna hurt after today's workout.
Gonna be SUPAH SORE! :-D Make sure you check out the 12 week programs available on my site so you can get ready for my Cheat & Recover program! muscularstrength.com/Full-Workout-Programs
No pain no gain
@@ec1005 that's why I stab myself with knife 20 times after workout
@@balwaann lmao
The babel
Scotts favorite Bible story? The Tower of Bahbell.
🤣🤣🤣
Lmao
😂😂😂
caught me off guard 😂
What's the difference between a dumbell curl and a baaaaaahbell curl?
JDoactive barbell allows you to go heavier/ dumbbells works stabilizers and it doesn’t require as much effort, both have pros and cons
Plus you can do one arm at a time with dumbbells to really focus on each bicep!
thanks m8s
JDoactive Dumbbell = isolation. Barbell = works both but as one movement. Both are good. I do both of them.
I dont think they got the joke
Loving your biceps cheat and recover routine. My bi’s are sore every time. Really fight the negative is a life changing moment.
Wait until the program comes out man.. it is going to be HARDCORE! muscularstrength.com/Full-Workout-Programs
"bawbow biceps curls"
The man himself helping me buff up my arms! Scott, you're so awesome!👍💯💪
always Maurice!!! Always!
Great to see basic stuff covered in such detail, should be very useful for beginners! Keep up the good work!
I always appreciate some “proper form” videos to remind myself to keep good form next time I hit the gym
Got to have that proper form to maximize growth right?!
Little momentum(Flies trough the roof)
Hahaha
I think you spelled the tittle wrong; because its not Barbell, its Bah-bell
Love the video Scott!
touche! haha
By the way Benny who gives a fuck .
Scott Herman, nothing but love for you, my Brother in and Against Iron. This comment is in No way meant to be putting you or your quite good advice down, but is only intended to further expand upon your good advice. By explaining, why regarding injury prevention, it is in fact, the right advices (yeah, loosely quoting one of my favorite, and one of the earliest publicly inaccessible inside looks at bodybuilding there, Pumping Iron). I first want to say, that I have been lifting for 14 years with no injuries from lifting.
At about 4:45 into your video, you hammered down these fantastic words of advice for us, when you told us to ALWAYS, and let's repeat that word, ALWAYS go as slow as possible on the negative portion of the movement approaching lockout. The reason for the snail's pace to a full extension, or lockout, is the health of your biceps tendons. By going too fast to full elbow extension, you are putting yourself in harm's way of getting tendonitis (also known as tennis elbow), or worse, a torn biceps tendon, as is demonstrated in the popular, over a million copies sold, Strength Training Anatomy.
That's all I could add, to your good advice, Scott Herman. Please, stay blessed, and injury free.
That is so true man! People are worried about injuring their biceps with heavy curls.. but as long as you control the movement the entire way, and warm-up properly, you minimze the risk of injury!!
Short, simple and direct to the point.
Best workout explanation videos ever! Thank you so much for all the good info and the motivation you give me :))
Great video as always. I was a very qualified instructor and trainer myself 20 years ago and its good to see solid and relevant information. It reinforces what I know, gets me thinking and I even learn stuff myself sometimes. You do a great job Scott.
Thanks man. Trying to keep that quality content alive and kicking!!
Love the acting skill at 4:25. The exact face I make when I'm struggling at the end of a set.
Haha if you're not making weird faces, you're not training hard enough!!
I didn't even notice it was acting.
I always watch fitness tip videos just to see if the information is good... and Scott’s videos are always on point. This channel is a gold mine for a new lifter
Y
God of strength is the goat 🐐
Thankyou for the recommendation.
I have incorporated this exercise and your cheat and recover incline dumbbell curl on my back and biceps day and my arms literally get fried and get sore the next day. Thanks so much for all this information Scott!
Scott you are simply great, I learned a lot of things from you... keep up the good work mate...
3rd tip is really accurate. I have been doing the "proper" form for a long time and had no results on neither size or strenght increase. As soon as I implemented some serious momentum my result went up from 35kg to 50kg in 2-3 months(note that I have been working out for 2 years staying at a 30-35kg range). I would advise using bigger weights on barbel curl and pushing yourself, that is what really makes your biceps grow.
Just great! Already SMASHED the like button as ever. TY Scott
Aww yeah!! Thanks for the support bro!!
I have learnt more from scott than i have learnt from anyone else. He has been there, made mistakes and learnt from it to advise us all. Thanks alot!!!
Oh wow, this video came right on time for me, thanks Scott!
Golden tips as always Scott!
Thanks Max!!
I've been doing ez bar curls and dumbbells but after this it's straight bar all the way , thank you Scott 😊
Happy to help you with your gains bro!
You mean straight bah
Thanks Scott....great video!!! Happy holidays!!!
😂 I love the fact you’re not offended by the youtube comments
4:31 "Use a little momentum" - Throws barbell to the roof - xD
Good stuff bro. Perfect timing, I'm about to go to the gym and workout arms in a couple of minutes.
Awesome!! Hope you had a sweet workout man! Make sure you check out the 12 week programs available on my site so you can get ready for my Cheat & Recover program! muscularstrength.com/Full-Workout-Programs
Very motivational Scott this is my fav bicep exercise so far
What a legend! Hey Scott, keep up the good work and, please provide us workout routines. Really looking forward to it! Much love from India.
Nice scott..thx for the info !!
You're very welcome my friend!!
Don't forget to get them baahbell gainzz
Wow actually a great video! Exactly what I was looking for
Still doing what I subscribed to you for all those years ago! Love it Scott thanks x
"Let's start with the easy curl ba"
Stahhhhted bahhhhbell curl
Yeeeeeah.
My favorite channel. Love you buddy
Thanks Scott, amazing instructions.
Notifications are working again! Time to get STAH-ted
Automatically liked. Thanks scott for your work!
Thanks Jon!! You the best man!!!
6 years later, still helping people. I needed this as a reminder. Thanks!
Very useful video scott thanks
Heyy Scott... I am a beginner and you really helped me a lot with those videos.
Could you please show us how to perform a perfect barbell rowing in your next video? :)
Absolutely man!! And glad I could help you!
You motivate me so much.....you r just like my big bro...thanks.........
I do y best!! thanks man!
ScottHermanFitness thnnxxxxxxx
Scott’s lifting tips are wicked awesome!! Already seeing some muscle gain due to the bahbell bicep curl!! 💪🏻💪🏻
Thank you so much for the video, I've been struggling with my bicep curls for a week now...
What about a tutorial on how to superset, and which exercises you should link together? BTW love your content. I learn so much from your channel.
Well.. you can superset pretty much anything haha. There is a beneficial way to do it, to a certain extent.. so maybe!
Baahbell biceps cuwl. And some great advice. Thanks Scott!
You're welcome You Tuber!
This is the clearest and concise explanation I've come into. Thanks
Love it , as always great content !
Thanks for watching man!!!
Ahahaha that smile in the end. 😂 🤣
Scott, could you do a video on the best way and proper form on how to do a dumbbell squat. I injured my left shoulder a few years ago and using the barbell with heavy weights puts my shoulder in an uncomfortable position and it always hurts after I finish my sets. You're the best man. Keep up the good work!!
When you say dumbbell squat.. do you mean a goblet squat? Because yeah, I can do that for sure!
Not really sure what that is to be honest but if that's the best way you know how to do squats with dumbbells then ya lol
I'm 53 in pretty good shape but Had shoulder injury 15 years ago and have never been able to get my form back in biceps until watching your video.. Always had my arms at my side instead of out front slightly.. In two sets I'm literally feeling the burn I haven't felt in arms in over a decade.. TX man.. Look forward to seeing if some other form issues in other muscle groups I can correct as well.. 👍
Great instruction! Thanks Scott.
I should've used the straight BAAHBELL! Love you Scott :p
Yeah you should have! haha.
Do deadlift next pls I notice lots of people mess up on that exercise
Yeah deadlift definitely needs to be done properly!!
Good videos man straight to the point.
Great video Scott !
babel
Bahbell.. two 'L's :-P Make sure you check out the 12 week programs available on my site so you can get ready for my Cheat & Recover program! muscularstrength.com/Full-Workout-Programs
Great stuff bro!!! I've been doing mostly the EZ bar curls, but I'm going to switch to barbell curls. Now, how many bicep exercises do you normally do in your bicep workouts?
All you need is 2 or 3 good ones!
ScottHermanFitness Gotcha. I used to do 4, but then lately I felt that that might be 1 set too many. Ok cool! Thanks bro!!
As usual thanks Scotty!!
Awesome stuff man! Very helpful! Thanks alot
Easy curl baah
Another great video Scott🆒💪🏻
How about some rear delt training 👍🏻
Oh yeah gotta get them boulder shoulders!! 1 Exercise For Capped Shoulders! | Dumbbell Rear Fly 2.0 ruclips.net/video/iXv1Wugjurc/видео.html
wow, i'm learning so much! thanks
I watched this amazing video and realised the how many other youtubers show barbell curl the wrong way...thank you so much man!!!
This smells like an oportunity for you to do a VS. video on bb vs. db curls :)
Oh you think so? Maybe! You seen my other VS video for biceps? Dumbbell Bicep Curl VS. Hammer Curl (WHICH BUILDS BIGGER BICEPS?) ruclips.net/video/qia2yOo6VJo/видео.html
can you do a video on german volume training ? the pros and cons ?
I can! Just need to do more research into it first.
Thanks man! It helped me a lot ❣️
thank you! i switched from ezbar curls at the gym to barbell curls because thats all i have at home and i wasnt feeling any tension at all. around 3:05 where you tell us to keep our elbows, thats the help i needed thanks
Is there an update on your collaboration with Alan Thrall? You guys should totally squeeze in a "how to properly spot" video for presses and squats
No updates yet Thomas.. will let you know though!
Great timing, tomorrow is my Arms day
VishalKrSingh Lolol arm day bro
Nice!! Get those gains bro! Make sure you check out the 12 week programs available on my site so you can get ready for my Cheat & Recover program! muscularstrength.com/Full-Workout-Programs
Your training will push me to the limits 💪
Good, cleared a few doubts and learned something new.Thanks !
1. load bard
2. grab bar with hard
3. rep for dayzzzz
cya
Isn't Bard the guy from The Hobbit? lolol.
Could you show how to properly do cable rows?
I sure can!
One of your best videos
Great vid Scott thanks
On the way to 2 m subscribers
Yeah man we are getting there!
please demonstrate skull crushers with easy bar or straight bar ?? please tell
OK man! Thanks for the suggestion!! Make sure you check out the 12 week programs available on my site so you can get ready for my Cheat & Recover program! muscularstrength.com/Full-Workout-Programs
Thank you for the tips and info really helpful bro😊
This has helped my form! great video
This reminds me of that grown ups movie where he's all muscle and talks like different lol.
Can you do a video on stretching before a workout?
CallMeShaq_ don’t stretch before a workout
Sure can! + J E you should be doing dynamic stretches.
Warm ups do it for me (:
Starting out in weight lifting. These videos have been awesome so far.
Another great video man
thx
You're welcome!!
is it better to take a light-medium weight and make reps or go for a 1-2rep max bicep curl? (with proper form)
Depends on your goal. Heavy Weights Vs Light Weights EXPLAINED! | Your Training Is WRONG! ruclips.net/video/cn0jmGzXIXY/видео.html
mister cupcake I saw on a science explained video by Jeff Nippard that biceps tend to slightly favor fast twitch type 2 muscle fibers, with around a 60-40 ratio. So heavy work would definitely help the biceps! Just maybe not as low as 1 but I can definitely understand 3 or 4!
Straight to the point.thank you💓
This helped a lot! Thx!
NOTIFICATION SQUAAAAAD 💪
Wezz 😵
What are your thoughts on 21's (7 low - 7 high - 7 full range) ?
Flare stop worrying about bodybuilding fluff and pump exercises, and worry about compounds
21s were made for shoulders. There's no point doing 21s for biceps. You're better doing something like my mercy 30s. How To: MERCY 30s (GROW YOUR BICEPS!) ruclips.net/video/eHN7sf7WEhE/видео.html
Good video man.u made it so clear
Thanks for the clear explanation of EZ bar disadvantage Scott!
Why when I do barbell bicep curl it feels unbalanced like one side lower than the other
I've been using the easy curl bar until now, one for the wrists pain and.... second I feel like the straight bar weights more than the weights I'd put on it .') I guess I should give a try, especially since I noticed the easy curl lets me bend the elbows sometimes on the way up :o
Well if you can use the straight bar without pain, use it (or try wrists wraps).. also.. it doesn't matter how much weight you can add to the bar, it's just about how much muscle breakdown you can achieve!!
This is really good advice, thanks.
You're awesome dude!! Well explained that!