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Bar Biceps Curl

Bar Biceps Curl

Note: This is just a visual reference — it may vary depending on your setup.

Strength Arms
Arms
Muscle Activation
Bicep · Upper Arms
90%
Forearms
10%
Equipment
Barbell
Setup / Starting Position
  • Stand with your feet shoulder-width apart, knees slightly bent.
  • Hold a barbell with an underhand grip (palms facing up), hands positioned slightly wider than shoulder-width apart.
Exercise Position
  • Keep your chest up, shoulders back, and elbows close to your sides.
  • Engage your core for stability.
Form & Performance
  • Curl the barbell upwards towards your shoulders by flexing your elbows.
  • Keep your upper arms stationary and squeeze your biceps at the top of the movement.