barbell curl
- Body part
- upper arms
- Equipment
- barbell
- Target muscle
- biceps
- Muscle group
- forearms
Secondary muscles
How to perform it
- 1
Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing forward.
- 2
Keep your elbows close to your torso and exhale as you curl the weights while contracting your biceps.
- 3
Continue to raise the bar until your biceps are fully contracted and the bar is at shoulder level.
- 4
Hold the contracted position for a brief pause as you squeeze your biceps.
- 5
Inhale as you slowly begin to lower the bar back to the starting position.
- 6
Repeat for the desired number of repetitions.
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