Barbell Bicep Curl

Barbell Bicep Curl

Type: Isolation Muscle: Biceps Equipment: Barbell

A fundamental bicep exercise that isolates and strengthens the bicep muscles.

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+Builds bicep strength efficiently
+Allows steady loading progress
–Can encourage body swinging
–May stress wrists or elbows

This exercise targets:

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Biceps

–

Forearms

Ratios are approximate and can vary depending on form and technique.

How to perform

Stand tall, feet hip-width apart, core braced, shoulders back
Grip the barbell underhand (palms up), hands shoulder-width, wrists straight
Keep elbows tucked to your sides; don’t let them drift forward
Curl the bar up by bending your elbows only; keep shoulders still
Squeeze biceps at the top without letting the bar rise past chest level
Lower slowly under control until arms are nearly straight (don’t lock out hard)
Breathe out on the way up, inhale on the way down; avoid swinging or using your back