Barbell Bicep Curl

  • Stand with your feet hip width apart. Hold onto the bar with straight arms and an underhand grip. Hold your elbows close to your waist.

  • Curl your palms towards your shoulders. Pause when your forearms are vertical, then lower your hands back to starting position keeping your shoulders back and elbows slightly forward.

  • Barbell, plates, safety clips

  • Arms 

  • Biceps brachii, Brachialis, Brachioradialis,

  • TIP: Keep your shoulders pulled back and your elbows slightly in front of your shoulders so that you are truly lifting the entire weight of the dumbbell. Lower your arm slowly and completely each time.

Variations for Barbell Bicep Curl

  • Rotating Bicep Curl

    Using two dumbbells requires each arm to work independently of each other. Using a rotation targets the biceps and the brachioradialis.

  • Preacher Curl

    This offers a slight incline to exercise the biceps from a different angle. It targets the brachialis.

  • Concentration Curl

    This exercise allows you to focus on one arm at a time and work the full range of motion without exhausting your traps as you may experience in standing bicep curls.

  • Bicep Curl

    The classic bicep exercise that you can spice up in various ways to keep things interesting.


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