Bar Biceps Curl
Description
The bar bicep curl performs an inverted row with a supinated (underhand) grip at a low bar height, focusing on curling the body toward the bar with bicep emphasis. The underhand grip and curl-focused technique shifts more demand to the biceps than a standard inverted row.
Equipment Required
Bar Biceps Curl Instructions
- Set a bar at about hip height. Lie underneath with a supinated (underhand) grip.
- Hang with arms extended, body straight.
- Curl your body toward the bar by focusing on bending at the elbows — like a bicep curl.
- Pull until your chin clears the bar.
- Lower under control.
- Focus on squeezing the biceps during the pull.
- Adjust body angle for difficulty.
- Aim for 8 to 12 reps.
Bar Biceps Curl Form & Visual
Bar Biceps Curl Benefits
- Bodyweight bicep exercise
- Supinated grip maximizes bicep emphasis
- Adjustable difficulty by body angle
- No weights needed
- Builds bicep pulling strength
- Useful when no dumbbells are available
Bar Biceps Curl Muscles Worked
- Biceps brachii (primary focus)
- Brachialis
- Latissimus dorsi
- Core (stabilizer)
