Zirv Fitness
Strength exercise

Barbell Curl

How to do it

  1. Stand with feet shoulder width apart, gripping the bar with an underhand grip just outside the hips.
  2. Pin the elbows to the sides of the torso and brace the core.
  3. Curl the bar up in an arc by contracting the biceps, keeping the upper arms still throughout.
  4. Squeeze the biceps hard at the top with the wrists straight.
  5. Lower the bar back down over about 2 to 3 seconds until the arms are fully extended.
  6. Exhale on the curl up and avoid swinging the hips or leaning back to sling the bar upward.

Muscles worked

BicepsMuscles located in the upper arm, primarily responsible for flexing the elbow. All Biceps exercises

Related Biceps exercises

1 Arm Half Kneeling Lat Pulldown21s Bicep CurlsAlternating Dumbbell CurlAlternating Hammer CurlAssisted Pull-up MachineBand Bicep Curl
Type
Strength
Equipment
Barbell, Weight Plates
Primary muscles
Biceps
Measured in
Reps and weight