Arms
Barbell Curl
Barbell curl
Video
Execution (step by step)
1
Stand upright, barbell with underhand grip at hip width.
2
Elbows tight against your body -- they don't move.
3
Curl the barbell up in a smooth motion.
4
Squeeze the biceps together at the top.
5
Lower slowly -- full extension at the bottom.
Muscles
Primary
biceps
Supporting
forearmsbrachialis
Programming
| Strength | 3-4 sets x 6-10 reps |
| Hypertrophy | 3-4 sets x 10-15 reps |
| Endurance | 2-3 sets x 15-20 reps |
Alternatives
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