This exercise involves lifting a barbell with both hands, starting with arms extended and curling the weight up towards the shoulders while keeping the elbows stationary. It primarily targets the biceps muscles.
Type
Strength
Equipment
Barbell
Difficulty
Intermediate
Key Benefits
- Increases bicep strength and size
- Improves grip strength
- Can be easily modified to target different areas of the bicep
- Helps with overall upper body strength and muscle development
- Can be done with minimal equipment
How to perform
- Stand with your feet shoulder-width apart and hold the barbell with an underhand grip, hands shoulder-width apart.
- Keep your elbows close to your sides and curl the barbell up towards your chest, exhaling as you lift.
- Pause at the top of the movement and squeeze your biceps.
- Lower the barbell back down to the starting position, inhaling as you lower.
- Repeat for desired number of reps.
FRONT VIEW
BACK VIEW
Biceps
Primary
Forearms
Primary