Bicep Curls (Barbell)
Branch Fitness
Category: Arms

Target your biceps and core with the traditional barbell bicep curl.


Barbell curls target your biceps at various angles. Barbell curls also engage your lower back and core throughout the lift. Vary your speed of repetition, hand placement, and range of motion to activate your biceps in different ways.

Step 1

Stand in an upright position with your back straight and feet shoulder width apart.  Keep a slight bend in your knees.

Step 2

Grip the barbell in an underhand fashion and a slight bend in your elbow.

Step 3

Pull the barbell up towards your shoulders.  Activate the tension in your biceps, exhale, and keep your elbows in place as you raise the barbell.  Keep your back straight and chest upright throughout the lift.

Step 4

Inhale as you slowly lower the barbell back to its starting point.

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