2. HOW TO PERFORM A PROPER BICEP BARBELL CURL

3. STANDARD STANCE AND FORM  First stand with your feet shoulder width apart and your knees slightly bent, this is to take pressure off of the back. Holding the barbell in front of you with palms up (supinated grip), keeping the shoulders and elbows back best as possible you will do repetitions by curling the bar against gravity to train the muscle.

4. HOW TO GRIP THE BAR  Next would be the standard grip. A shoulder width grip is neutral and works well. A wide grip will focus on working the interior portion of the biceps whereas a close grip will focus on working the outside portion of the biceps.

5. HOW WILL IT HELP THE BICEPS  There are two main muscles that make up the biceps. This being a basic exercise it is very efficient in hitting both of them, and also makes it one of the most practiced exercises. This is a good exercise for gaining mass and adding good shape and tone to the bicep portion of the arms.

6. PROPER RESISTANCE AND SAFETY  Be careful! Do not go too heavy, you want to control the weight not have it control you. Weight that is too heavy can result in a swinging motion that can affect or damage the back, not getting the weight up or the weight falling to quickly. This means you are not in control of the movement. You want slow controlled movements.