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Biceps · Beginner

Barbell Biceps Curl

Barbell curl for heavier bilateral loading of the elbow flexors.

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Barbell Biceps Curl demonstration

Exercise overview

Training details

BicepsForearms

Equipment

Barbell

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand tall holding the barbell with an underhand grip around shoulder width.
  2. 02Keep your elbows close to your body, chest lifted, and core braced.
  3. 03Curl the bar upward without leaning back or swinging.
  4. 04Pause briefly when your biceps are fully contracted.
  5. 05Lower the bar slowly until your arms are extended again.

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