Barbell (or E-Z Bar) Curls
For barbell curls, start by holding the bar slightly lower than your waist, with your arms in an extended position. Hold your back straight and keep a slight bend in your knees.
Curl the bar upward in a smooth arc until your biceps are fully contracted. Pause and hold the contraction for a second, then slowly lower the weight back down to the starting position.
Tips
* Always lower and raise the weight in a controlled motion, you do not want to be throwing or jerking the weight up.
* Avoid arching your back excessively in order to assist your lifts. To make the exercise harder, try standing with your back flat against a wall as you curl the bar up.
* For an added challenge, try forcefully contracting your biceps throughout the entire range of motion. All the way up and all the way down, you should be squeezing your biceps as hard as you can. You will likely not be able to lift as much weight as you normally can, but you will feel a much greater pump in your muscles by performing the exercise in this fashion.
* Another great way to challenge your muscles during this exercise is to perform the
advanced training technique known as 21's.
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