Among the training equipment, there are many common ones, such as barbells, dumbbells and other equipment. Of course, the training effect of these equipment is very good. And many training movements require these equipment, so I believe someone still knows how to use barbells to train biceps. So, what’s the best way to train biceps with a barbell? Let’s take a look.
1. Barbell standing curl (palms facing in)
Note: Do not buckle your wrists when lifting the barbell. Keep your upper arms close to your sides and perpendicular to the ground. Do not shrug your shoulders or lean back when lifting.
Action description: Stand upright with your hands shoulder-width apart. Hold the barbell behind your back and place it in front of your thighs. Bend your arms and lift the barbell to your chest, fully contract your biceps, pause for a moment, and then slowly lower it.
2. Barbell standing curl (palms outward)
Note: Do not buckle your wrists when lifting the barbell. Keep your upper arms close to your sides and perpendicular to the ground. Do not shrug your shoulders or lean back when lifting.
Action description: Stand upright with your hands shoulder-width apart. Hold the barbell behind your back and place it in front of your thighs. Bend your arms and lift the barbell to your chest, fully contract your biceps, pause for a moment, and then slowly lower it.
3. Plank curl
Action description: Place the arms on the support board, hold the barbell with both hands and bend the forearms around the elbow joint until the optimal contraction angle, stay for 1-2 seconds, and then return to the ready position.
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