Barbell Bicep Curl - Free Weights

If you are looking to improve Muscular Strength when performing the Bicep Curl you should aim for 2-5 sets of 6-8 repetitions with a weight of 70-80% of your maximum weight.

Body Part and Muscle Group

The Bicep Curl works the front of upper arm with particular focus on the Bicep muscle.

Joint Actions

The movement to perform the Bicep Curl involves Elbow Flexion.

Instructions

Using the Get Set grip the bar with an underhand closed grip.

Use the Deadlift to lift the bar into the start position.

Keep your back straight.

Bend the elbows and curl the bar up to the shoulders

Keep the elbows close into the body

Slowly lower the bar to the thigh area by straightening the arms.

Progression: Add more weight, increase your reps, increase your sets or slow the exercise down

Alternative: Alternative: Dumbbell Curl or Preacher Curl.