Because we started strong with two multiple joint exercises, we can now move to an exercise that will isolate a single upper body muscle.
To start, we are going to focus on the biceps muscle and perform the Two Arm Curl with a Barbell.
The difference between doing a two arm curl with a barbell or with dumbbells is that you will build better core strength when using a barbell versus dumbbells. This is because of the physics of moving a weight with both arms in front of you as opposed to moving a weight one arm at a time.
The down side to doing the barbell curl versus dumbbells is that you may tend to favor one arm over the other, which will allow you to compensate while doing the barbell curl. While using a dumbbell, if one arm is weaker than the other, you will definitely know it.
With that being said, let's jump into the Two Arm curl with a Barbell.
Stand with your feet shoulder width apart with the barbell on the floor in front of you.
Grab the barbell with your palms up and your hands slightly wider than shoulder width apart.Feel free to vary your hand placement while performing the two arm curl on an advanced level.
Now that you're holding the barbell in front of you at the level of your mid thighs, curl the barbell up to your shoulders. Do not lean forward or lean backwards while curling the bar up to your shoulders.
Slowly return the bar back to the starting position. Perform three sets of eight to twelve of this exercise.
Feel free to experiment with different hand placements while performing this exercise.
Perform three sets of 8-12 repetitions.