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Biceps arm curls
Last reviewed: 04.07.2025
Bicep curls for arms
You will need:
Barbell
Strengthens:
Biceps
- Starting position
Stand with your feet shoulder-width apart. Grab the barbell with an underhand grip, resting on your thighs. Your hands should be 45 cm apart.
NOTE: When lifting the bar, do not swing it. This can be prevented by standing against a wall.
- Main movement
Slowly lift the bar to your chest, bending your elbows, but keeping your upper arms still.
NOTE: As you lift the bar up, press your upper arms into your ribs. This will increase the load on your biceps.
- Final position
Lock in the top position, then lower the bar to the starting position.
NOTE: The bar must move in the same semi-circle trajectory up and down.