5 Bicep Exercises With Barbell

Nowadays you have all kinds of equipment at every gym, ready to train any muscle group. Also for the biceps, there are several devices that can train your biceps from a variety of corners. But did you know that there are also bicep exercises that you can do with only a barbell (long halter)?

Best five bicep exercises with a barbell, and for almost all the exercises I also found a video (some with explanation) that you the movement shows.

BARBELL CURLS

The best known, and most accomplished, bicep exercise is the barbell curl. This is the standard practice for the biceps, and every bodybuilder with big arms has performed this movement thousands of times. The barbell curl is for the biceps that is the squat for the leg muscles, or the bench press for the chest.

The implementation is very simple:

• Stand straight and hold the barbell with a hand grip (palms forward forwards) on shoulder width
• Hang your arms so that you are completely stretched
• Now bring the barbell up while your upper arms do not move
• When your hands cannot move upwards, hold the barbell as you tighten your biceps
• Then lower the barbell slowly to the starting point, stretching your arms completely
• At the top, you can move your upper arms slightly forward and bring the halter to shoulder height to get a better fit. Do not overdo it!

Make sure you do not swing too much with the barbell; It's your intention to move the weight with the power of your biceps, not the barbell swiveling upwards, and therefore your biceps do not work optimally.


WIDE GRIP BARBELL CURLS

The standard barbell curl takes you all the biceps, so both muscle heads at once. It is also almost impossible to isolate one of the heads with an exercise, but it is possible to make one head of head harder to work than the other; so you emphasize that one head during the movement. This is a technique that you use for example during calf raises to emphasize the inside or outside of your calves.

With barbell curls, you can also emphasize this from one side of your muscle. By changing the distance between your hands, touch the inner head of your biceps or the outer head of your biceps harder.

It seems quite contradictory, but by spreading your hands further than shoulder width, you emphasize the inside of your biceps. This variation on the normal barbell curls is called wide grip barbell curls.

A warning: Do not go too wide at this exercise. Your wrists will stand in an unnatural position and get a lot of stress during the movement, causing you to get a tendonitis (murmur), which is an inflammation of your tendons. I've had the same problem at hand and have since looked very well how to put my hands.

CLOSE GRIP BARBELL CURLS

If you have wide grip barbell curls, there will also be close grip barbell curls, and yes, they exist indeed.

Close grip barbell curls are the same as the normal barbell curl, but with your hands closer than shoulder width. You can go very narrow here, but watch out for your wrists and keep the barbell in balance. If not, the consequences may be bad.

The narrower grip causes the focus of movement on the outside of your biceps to lie. A well-developed outside of your biceps comes very well with a bag like back double biceps.

BARBELL PREACHER CURLS

Barbell preacher curls were popular in the sixties by the first Mr. Olympia Larry Scott. Larry was known for his long and big biceps, filling his entire upper arm from shoulders to the forearm. Although that is more a genetic advantage, he allowed his development to use the preacher bench.

Because of the attitude of the arms on that preacher bench (also known as Scott Bench), the bottom of the biceps is added more and the biceps are stretched far. According to Scott, that would be the secret of his full biceps development.

Either way, the preacher bench is no longer thought out of a good gym, and it's a very good addition to training with dumbbells and dumbbells alone. Unfortunately, not all preacher benches are just as good; Many of these benches are too hard, are bad or not adjustable or the angle of the shelf is not optimal. If you have a good preacher bench, then I recommend that you use it with your bicep training.

The performance of the barbell preacher curl is as follows:

• Put the bench so that the arm's limb falls into your armpits
• Grab the halter on shoulder width with hand grip and lay your upper arms on the armrest
• Lower the halter slowly until your arms are almost completely stretched
• Return the halter back to the top and tighten your biceps
• Make sure you do not stretch when your arms are stretched, which can cause a rupture. Therefore, always carry out the movement calmly and checked out.

Of course, you can also experiment with barbell preacher curl with a wide grip or small grip curls. I even recommend it!

BARBELL CONCENTRATION CURLS

Concentration curls are almost always done with dumbbells, or, if necessary, with a cable, but with a barbell? Nevertheless, the barbell concentration curl is a perfect way to isolate your biceps and exercise heavier weight than a dumbbell.

You can perform the barbell concentration curl, but you are very folded, which is not so good. The best version uses a bench, as with most concentration curls.

You do the barbell concentration curl as follows:

• Go to the end of a bench and grab the handle with a hand grip slightly less than the shoulder width
• Be so bent that the halter does not touch the ground when you stretch your arms completely
• Bring the barbell up until it comes to your chin. Make sure your upper arms continue to point down
• Tighten your biceps well and slowly lower the dumbbell to the starting point
• As you can see, the barbell concentration curl seems to be a lot of spider curls, but the concentration curl only increases the biceps's belly.

They are bicep exercises with a barbell to make the possibilities even bigger, you can do all these exercises for your biceps of course with an EZ Curl bar or with a cable and a straight rod.

Do you really want to make your arms bigger, thicker and more massive? Then let those biceps machines be what they are and do you practice training your biceps with loose weights. Your arms will grow faster than you possibly thought possible!