Fitness Training
Fitness Training > Exercise Database > Bicep Curls
Bicep Curls
Equipment
-
barbell, weights
Technique
- Start in a standing position with your feet shoulder width apart and your knees relaxed.
- Grasp a barbell with your hands also shoulder width apart.
- Your grip should be underhand (palms facing upwards)
- Stand upright and let the bar hang in front of your thighs.
- Bend at your elbows to curl the bar to shoulder level.
- Pause momentarily at this top position.
- Slowly lower the bar back to the starting position.
Key points to remember
- Ensure your elbows remain stationary and to the sides of your body during the entire exercise.
- The bar should be moved with a smooth action with no jerky movements.
Alternative
- The exercise can be performed with either a single barbell or two dumbbells (see dumbell bicep curl). If using single dumbbells, you can perform the exercise with alternate arm action. (see dumbell bicep curl)
- Some gyms may have pull systems that can perform the same action as this exercise.
Related Pages
- read this article on dumbbell Curls: Get a Grip! Squeeze more results from every single rep of your dumbbell curls.
- see dumbbell bicep incline curl, and the dumbbell concentration curls
- Free weights for sale in the fitness store
