This exercise involves holding a barbell with an underhand grip and curling it towards your chest, targeting the biceps muscles. It is a popular exercise for building arm strength and size.
Type
Strength
Equipment
Barbell
Difficulty
Intermediate
Key Benefits
- Targets the biceps muscles, helping to increase strength and size
- Improves grip strength and forearm muscles
- Can be performed with a variety of equipment, including dumbbells, barbells, and resistance bands
- Allows for isolation of the biceps muscles, reducing the involvement of other muscle groups
- Can be easily modified to target different areas of the biceps, such as the inner or outer head
How to perform
- Stand with your feet shoulder-width apart and hold a barbell with an underhand grip, hands shoulder-width apart.
- Keep your elbows close to your sides and curl the bar up towards your chest, keeping your wrists straight.
- Pause at the top of the movement and squeeze your biceps.
- Slowly lower the bar back down to the starting position.
- Repeat for desired number of reps.
FRONT VIEW
BACK VIEW
Biceps
Primary
Forearms
Primary