Bar Biceps Curl

Muscles worked

Setup

1. Set the barbell on the power rack pins at mid-thigh height for easy unracking.
2. Grip the bar with an underhand (supinated) grip, hands exactly shoulder-width apart.
3. Unrack the bar and take a small step back, standing with feet shoulder-width apart and a slight bend in the knees.
4. Pull your shoulder blades back and down, keeping your chest up and the bar resting against your thighs.

How to do it

1. Exhale as you curl the bar toward your shoulders by flexing only at the elbows, keeping your upper arms pinned to your ribcage.
2. Contract your biceps forcefully at the top of the movement for one second, ensuring your elbows do not drift forward.
3. Inhale as you lower the barbell back to the starting position using a controlled 3-second tempo.
4. Stop just short of full elbow lockout at the bottom to maintain constant tension on the biceps.

Form checklist

• Keep elbows stationary and tucked into your sides throughout the movement.
• Avoid swinging the hips or using momentum to 'cheat' the weight up.
• Maintain a neutral spine and avoid leaning back as the weight rises.
• Ensure your wrists remain straight and do not curl inward toward your forearms.

Pro tips

• Focus on 'driving your pinkies up' toward the ceiling during the curl to maximize the supination effect and bicep peak contraction.
• Squeeze your triceps at the very bottom of the rep to ensure the biceps are fully lengthened before starting the next repetition.

Make it harder

• Perform '21s': 7 reps from the bottom to the midpoint, 7 reps from the midpoint to the top, and 7 full-range reps.
• Incorporate a 3-second isometric pause at the 90-degree elbow angle on every repetition.

Frequently asked

What muscles does the bar biceps curl work?

The bar biceps curl primarily targets the biceps, and also works the forearms as secondary muscles.

What equipment do you need for the bar biceps curl?

The bar biceps curl uses barbell.

Is the bar biceps curl good for beginners?

The bar biceps curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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