Bar Biceps Curl Exercise Guide
Exercise Profile
- Target
- Biceps Brachii
- Equipment
- Body weight
- Body Part
- Upper Arms
- Primary Muscle
- Biceps Brachii
- Secondary Muscles
- Brachialis, Brachioradialis
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Bicep Curl, Dumbbell Biceps Curl
How to: Bar Biceps Curl
- Stand or sit with your arms at your sides, holding weights (or just your body weight).
- Keeping your elbows stationary, curl your hands up toward your shoulders.
- Pause at the top of the movement and squeeze your biceps.
- Lower the weights back down to your sides slowly.
- Repeat for the desired number of repetitions.
Common Mistakes
- Arching the back during the lift.
- Letting the elbows drift away from the body.
- Using too much weight and compromising form.
Modifications
- Use lighter weights or resistance bands for beginners.
- Perform the curl seated for more stability.
Tips
- Keep your elbows close to your body throughout the movement.
- Focus on a controlled motion to maximize muscle engagement.
- Avoid using momentum; lift the weight using your arms.
Bar Biceps Curl Alternatives
Tags
biceps
arms
strength training
weight lifting
muscle building
upper body