barbell curl

Biceps

• Target muscles: arms
• Equipment: barbell
• Level: intermediate

How to do it

1. Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing forward.
2. Keep your elbows close to your torso and exhale as you curl the weights while contracting your biceps.
3. Continue to raise the bar until your biceps are fully contracted and the bar is at shoulder level.
4. Hold the contracted position for a brief pause as you squeeze your biceps.
5. Inhale as you slowly begin to lower the bar back to the starting position.
6. Repeat for the desired number of repetitions.

Swap it for

• Thigh-Supported Biceps Curl
• ez barbell curl
• ez barbell spider curl
• Incline Spider Curl with EZ Bar
• barbell preacher curl

Harder

• Barbell drag curl
• Lying barbell preacher curl
• barbell prone incline curl
• barbell reverse preacher curl

Easier

• Thigh-Supported Biceps Curl