Eagle
Fitness
Bicep curl (Barbell)
The barbell bicep curl is a fundamental exercise that targets the biceps. By lifting a barbell with both hands, it helps build upper arm strength and muscle mass. This exercise also improves grip strength and overall arm definition, making it a staple in any arm workout routine.
Primary Muscle Group
Type of Weight
Arms
Barbell
1. Setup: Stand with your feet shoulder-width apart, holding a barbell with both hands.
2. Grip: Grasp the barbell with an underhand grip (palms facing up), hands shoulder-width apart.
3. Starting Position: Stand upright, engage your core, keep your back straight, and your elbows close to your sides. Your arms should be fully extended with the barbell in front of your thighs.
4. Execution: Curl the barbell towards your shoulders by bending your elbows, keeping your upper arms stationary. Squeeze your biceps at the top of the movement.
5. Return: Slowly lower the barbell back to the starting position, fully extending your arms. Repeat for the desired number of reps.
Diagram of the muscles activated:
