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Barbell Bicep Curls - the cornerstone of all big bicep training and probably one of the most popular weight training exercises of all time.

It is also one of the most effective Bicep exercises around.

Barbell Bicep Curls are  the strenght exercise for your biceps, they are as benchpress is to chest and squats are to legs. This is one exercise you need to do if you want to want to achieve maximum strength gains in your biceps.

There are two schools of thought on how to train your Barbell Bicep Curls.

1. Train heavy as you can, strongman Manfred Hoebel was the 1st person I remember who pushed this philosophy. His thoughts were something along the lines of If I can cheat curl 400lbs I am going to have big biceps no matter what.

2. The path I follow more now is to do very strict movements utilising all of the bicep. Currently I focus most of my bicep training on strict hammer preacher curls after my initial Barbell Bicep Curls. Even in the Barbell Bicep Curls I do not swing the weight I do not bump it up using my hips nor do I duck under the weight at the top of the movement. This means I do not use as much weight as I possibly could but then I am making very good gains training this way. And with less possibilities of injuries.

If you are having trouble making bicep gains then you need to look at the way you are training your Barbell Bicep Curls. Too many times I see people with poor form throwing the weights up with every muscle in the body except the biceps. If you are Manfred Hoebel and know what you are doing AND have developed to the point where you can cheat curl 400lbs then good  luck to you but if you are new to the  gym  160lbs and are cheat curling then you need to step back a bit and think .

You need to do you Barbell Bicep Curls strictly, even on a preacher bench to start with. This will show you how strong you really are and how you should do the exercise to utilise the biceps muscle.

Once you have this sorted return to doing Standing Barbell Bicep Curls and concentrate on keeping your form reasonable and then getting your weights up.

If your weights are going up and your form is staying the same (strict) then your biceps are gaining. If your weights are going up and your form is getting sloppy, your biceps are not making gains you are cheating more. Be careful.

Again the best measure of how good your Barbell Bicep Curls are going is by the amount of muscle growth you are getting every 3 months.

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