Intermediate
BARBELL CURL
Upper arms
Body Part
Biceps
Target Muscle
Barbell
Equipment
Intermediate
Difficulty
Target Muscles
Biceps
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing forward.
2
Step:2 Keep your elbows close to your torso and exhale as you curl the weights while contracting your biceps.
3
Step:3 Continue to raise the bar until your biceps are fully contracted and the bar is at shoulder level.
4
Step:4 Hold the contracted position for a brief pause as you squeeze your biceps.
5
Step:5 Inhale as you slowly begin to lower the bar back to the starting position.
6
Step:6 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
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