A fundamental bicep exercise that isolates and strengthens the bicep muscles.
- +Works the biceps
- +Can adjust weight easily for varied resistance
- +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 apart, core braced, shoulders back
- Grip the barbell underhand (palms up), hands shoulder-width, wrists straight
- Keep elbows tucked to your sides; don’t let them drift forward
- Curl the bar up by bending your elbows only; keep shoulders still
- Squeeze biceps at the top without letting the bar rise past chest level
- Lower slowly under control until arms are nearly straight (don’t lock out hard)
- Breathe out on the way up, inhale on the way down; avoid swinging or using your back