Bar Biceps Curl

Bar Biceps Curl


This exercise involves holding a barbell with an underhand grip and curling it towards your chest, targeting the biceps muscles. It is a popular exercise for building arm strength and size.

Muscle Group

Equipment Required

Bar Biceps Curl Instructions

  1. Stand with your feet shoulder-width apart and hold a barbell with an underhand grip, hands shoulder-width apart.
  2. Keep your elbows close to your sides and curl the bar up towards your chest, keeping your wrists straight.
  3. Pause at the top of the movement and squeeze your biceps.
  4. Slowly lower the bar back down to the starting position.
  5. Repeat for desired number of reps.

Bar Biceps Curl Form & Visual

Bar Biceps Curl

Bar Biceps Curl Benefits

  • Targets the biceps muscles, helping to increase strength and size
  • Improves grip strength and forearm muscles
  • Can be performed with a variety of equipment, including dumbbells, barbells, and resistance bands
  • Allows for isolation of the biceps muscles, reducing the involvement of other muscle groups
  • Can be easily modified to target different areas of the biceps, such as the inner or outer head

Bar Biceps Curl Muscles Worked

  • Biceps brachii
  • Brachialis
  • Brachioradialis

Bar Biceps Curl Variations & Alternatives

  • Standing Bar Biceps Curl
  • Seated Bar Biceps Curl
  • Preacher Bar Biceps Curl
  • Reverse Grip Bar Biceps Curl
  • Close Grip Bar Biceps Curl
  • Wide Grip Bar Biceps Curl
  • One Arm Bar Biceps Curl
  • Bar Biceps Curl with Resistance Bands
  • Bar Biceps Curl with Chains