Free Biceps Work Out Plan

Barbell Curls

Standing Barbell Curls

In order to perform barbell curl exercises in your bicep work out plans, stand with your feet about shoulder width apart, and also keep your knees bent (Just slightly).

Get a barbell and hold it with the palms facing away from your body. Your hands must always be shoulder width apart.

When you get to your more advanced work out plans, you can always change your grip. But for beginners, we are going to start shoulder width apart.

If you start to widen your grip, you will be targeting the inner part of your bicep. If you want to start targeting the outer part, go ahead and use a narrow grip.

Now, hold the bar in front of you and lift the bar directly toward your chest. When your forearms start to touch your biceps.

When you are lifting the bar, keep your upper arms and upper body as still as possible and keep your elbows tucked right close to your sides while doing the whole movement. The only joint that you should be using is your elbow.

Once you get the bar close to your chest, squeeze your biceps tight, and then slowly bring down the bar. The slower you bring the bar down, the harder your biceps will work (a good thing).