Bicep Curl



BICEP CURL - Free Weight Barbell

TARGET MUSCLES:

  • Biceps Brachii (Front of Upper Arm)

START POSITION:

  • Stand upright with abdominals engaged and maintain a neutral spine.
  • Position feet approximately shoulder width apart.
  • Grasp the bar with palms facing forward and hands approximately shoulder width apart.
  • Keep elbows close to the sides of the body.
  • Keep thumbs wrapped around the bar.

PROCEDURE:

  • Keeping the elbows close to the body, slowly curl the bar upward by bending the elbows.
  • Keep the torso and shoulders stable and avoid swinging or using momentum to raise the weight.
  • Pause briefly at the top of the movement.
  • Slowly lower the bar to the starting position under control.
  • Repeat using slow, controlled movements. (12-15 times)
Bicep Curl
Image courtesy of Leonard Krasniqi