A variation of the barbell curl that emphasizes the biceps brachii.
- +Works the biceps
- +Provides constant tension
- +Helps improve upper body strength
- –Incorrect form can lead to arm strain
This exercise targets:
–
Biceps
–
Forearms
Ratios are approximate and can vary depending on form and technique.
How to perform
- Stand tall, feet hip-width, core braced, shoulders down and back
- Hold a barbell with an underhand grip, hands shoulder-width, wrists straight
- Start with the bar against your thighs, elbows close to your sides
- Drag the bar up your body by pulling elbows backward, not forward
- Keep the bar in contact with your torso; do not swing or lean
- Squeeze the biceps at mid‑chest height; avoid shrugging the shoulders
- Lower slowly along the same path, maintaining control and contact
- Exhale up, inhale down; use a load that keeps strict form