Who Should Do?
Bodybuilders
Bodybuilding is a sport that aims to maximize muscular development across the entire body. Of course, part of that includes building big biceps.
The barbell curl is one of the best biceps-building exercises you can do. It allows you to progressively overload your biceps using a simple movement pattern. Because of this, it makes sense that it should be a bodybuilding staple.
For bodybuilders, the barbell curl is a perfect main movement for the biceps. It also isolates the biceps, allowing for targeted muscle growth and development.
Athletes
Despite the common perception of the biceps as a vanity muscle, their strength is functional and beneficial for many sports. For example, your biceps come into play when you pull. Biceps strength is particularly important in sports like jiu-jitsu and wrestling, where pulling strength is a crucial factor.
Strong biceps are critical for strength sports, too. Even in an exercise like the bench press, the biceps serve as a stabilizing muscle. The barbell curl is an excellent option for athletes because of its efficiency.
Beginners Who Want Bigger Arms
Barbell curls are versatile and can benefit nearly everyone, not just bodybuilders or athletes. The barbell curl is the perfect biceps movement for a beginner to start with.
The barbell curl is ideal for beginners because it has a small initial learning curve, making it easy to learn and perform correctly. Additionally, it’s easy to progress by gradually increasing the weight, helping beginners steadily build strength and muscle.
*Expert tip: As a beginner, use the barbell biceps curl to build foundational strength. Once you’ve done this, progress to different bicep curl variations.
Who Should Not Do?
Individuals With Elbow Or Wrist Pain
As good as the barbell curl is, it’s not without issues. Curling heavy weights with your wrists fixed in a fully supinated (underhand) position can stress the wrists and elbows.
If you develop symptoms of elbow or wrist pain when performing elbow flexion, make sure to consult a healthcare specialist.
*Expert tip: If the traditional barbell doesn’t feel great on your joints, an easy solution is to use an EZ Bar.
People With Back Pain
Individuals with lower back pain should be cautious with exercises like the barbell curl. The curling motion can strain the lower back, primarily if proper form is not maintained. This strain can exacerbate existing lower back issues or lead to new injuries.
In this case, performing seated bicep exercises with back support may be a better option. Again, consult the help of a relevant healthcare professional if suffering from back pain.
Benefits Of The Barbell Biceps Curl
Greater Upper Body Mass
To build upper body mass, you need two main things; a suitable resistance training stimulus and enough training volume. When these are both adequate, you can successfully build upper-body mass.
The most significant benefit of the barbell curl is greater upper body mass. It activates the biceps more than dumbbell curls. As part of your upper body, your biceps comprise a large portion of your upper arms. Growing your biceps will make a big impact on your physique.
Therefore, the barbell biceps curl provides a suitable resistance training stimulus that can be performed with enough volume. Both are key factors for muscle growth to occur.
Enhanced Grip Strength
Remember, the barbell curl is not just a biceps exercise. It also enhances the wrist extensor muscles of the forearms. Lifting the bar requires you to grip it tightly, engaging the muscles in your hands, wrists, and forearms.
As you increase the weight over time, these muscles get stronger, improving your overall grip. Grip strength has also been shown to be a key indicator of overall health.
Resilience Against Injury
Barbell curls strengthen the biceps, making them more resilient against injury. Stronger biceps can provide better support for the elbow and shoulder joints, lowering the likelihood of strains and tears.
Enhanced muscle strength also helps absorb shocks and impacts, protecting the arm from potential damage during physical activities.
Strong biceps are important for preventing injury when carrying heavy things in everyday life. Anyone who has carried a toddler around Disney World knows what I’m talking about.
If your biceps are weak, it can cause you to carry loads with poor posture. Poor posture can lead to back pain, which many of the adult population already deal with.
Frequently Asked Questions
A barbell is an excellent option for bicep curls. It allows you to lift heavier weights than dumbbells or cables and effectively targets the biceps for growth and strength.
A 100 lb barbell curl is good if you can lift it properly with strict form. Using good technique is much more important than forcing the weight up using momentum or other muscles.
Yes, there is a wrong way to do bicep curls. Using poor form, lifting too much weight, or swinging your body are all examples of poor technique.
Some people twist their wrists clockwise at the top when doing dumbbell curls. The idea is that this increases the curl’s effectiveness, but little evidence supports that claim.
Resources
Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
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