Barbell Curl
Biceps • Gym • Beginner
- Muscle Group: Biceps
- Training Type: Isolation
- Equipment: Barbell
- Difficulty: Beginner
Exercise Overview
The barbell curl is a fundamental biceps isolation exercise that uses a straight bar to build arm strength and size. By allowing both arms to work together under a fixed grip, this movement is highly effective for developing overall biceps mass and improving curling strength.
How To Do It
1. Setup
Stand upright holding a barbell with an underhand grip, hands about shoulder-width apart. Keep your feet planted firmly on the floor.
2. Starting Position
Arms fully extended, elbows close to your sides, chest up, and core engaged. The bar should rest against your thighs.
3. Execution
Curl the barbell upward toward your shoulders by bending at the elbows. Keep your upper arms stationary and focus on squeezing the biceps.
4. Return
Lower the barbell slowly back to the starting position under control, maintaining tension in the biceps.