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Biceps arm curls

 
, medical expert
Last reviewed: 04.07.2025
 
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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.

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