Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredBarbell
  • MechanicsIsolation
  • Force TypePull
  • Experience LevelBeginner
  • Secondary Muscles
    None
Target Muscle Group

Biceps

Biceps Muscle Anatomy Diagram

Seated Barbell Curl Instructions

  1. Set up for the seated barbell curl by getting a flat bench, selecting a barbell or EZ bar, and placing it at one end of the bench.
  2. Grasp the barbell and sit down on the bench. Place the barbell on your thighs.
  3. Your back should be straight, shoulders back and knees and feet together.
  4. Grasp the barbell at around shoulder with apart using an underhand grip.
  5. Keeping your elbows locked in at your sides, lift the barbell off your thighs slightly. This is the starting position for the exercise.
  6. Bending at the elbows only, slowly curl the weight up as far as possible.
  7. Squeeze the biceps, and then slowly lower the weight back to the starting position.
  8. Do not let the weight touch your thighs, and then repeat.

Exercise Tips:

  1. Your elbows must remain at your sides throughout the set, so do not allow them come forward. Only your forearms should be moving.
  2. Keep the movement slow and controlled. Do not "swing" the weight.
  3. Keep your back straight and fixed, and don't bend your back when curling the weight up.
3 Comments
michael
Posted on: Mon, 12/07/2015 - 07:45

One hell of a exercise. If your bi's don't grow, you aren't trying. And you don't have to use excessive weight either. Once you get comfortable with 4 sets of normal width, start doing two sets each of wide and narrow grip. I can guarantee you that it will take the wind out of your sails, but in a few weeks you'll soar!

michael oneill
Posted on: Wed, 05/07/2014 - 00:56

Having trouble building muscle I am 60 yrs old,fit,have been training about 6 months .I weigh 170 lbs and I am 5' 10".Is it my T levels. Thanks.

Anurag Tiwari
Posted on: Tue, 09/25/2012 - 05:05

Please tell how many sets and what will be rep. in each sets??

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