Biceps Brachi

Barbell Biceps Curl

Barbell Biceps Curl


The barbell curl targets your biceps brachii muscle as well as the brachialis, a muscle responsible for elbow flexion. With regular practice, barbell curls can help you build bigger biceps. Barbell curls generally allow you to lift heavier weight than dumbbell curls

Start Position

Grasp the bar with a closed, supinated grip
Grip should be shoulder-width so the arms touch the sides of the torso
Rest the bar on the front of the thighs with the elbows fully extended
All repetitions begin from this position

Movement Phases

Flex the elbows until the bar is near the anterior deltoids
Lower the bar until the elbows are fully extended


Stand erect with the feet shoulder-width apart and the knees slightly flexed
Do not jerk the body or swing the bar upward
Do not bounce the bar on the thighs between repetitions

Primary: Biceps brachi
Secondary: Brachialis, brachioradialis, anterior deltoid, forearm muscles (wrist
flexors, finger flexors)

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