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man doing a barbell biceps curl man doing a barbell biceps curl

Barbell Bicep Curl

Body Part: Biceps

Equipment: Barbell

Difficulty: Beginner


Step 1: Stand in athletic posture with feet hip to shoulder width apart, toes pointing forward and abs braced. Place arms comfortably at your side and then grip the bar width hands at that width, palms forward. Keep the head in line with the back and lock the shoulder blades back and down.

Step 2: Curl the barbell forward, up and in toward the chest through a maximum range the does not allow the elbows to swing forward.

Step 3: Reverse the movement to return to the start position. Maintain posture throughout.

Step 4: Repeat for the desired number of repetitions. Do not allow the shoulders to round, back to arch, chin to jut forward or barbell to swing with momentum.