Learn
Barbell Curl
BarbellBeginnerPullIsolation
Amigo Pick The straightforward way to bigger, stronger biceps. Load the bar and curl.
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Estimated starting range low
66–88 lb × 8–12 Typical for your bodyweightHow to do it
- 1Stand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing forward and the elbows should be close to the torso. This will be your starting position.
- 2While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.
- 3Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
- 4Slowly begin to bring the bar back to starting position as your breathe in.
- 5Repeat for the recommended amount of repetitions.
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