This exercise uses a standard barbell to isolate the biceps during a curl.

Muscle group: Biceps


Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in.

Grasp a barbell with an underhand (palms up) grip about 12 inches apart.

Extend your arms fully against your thighs.

Keeping your elbows straight, raise the bar towards your chest till your forearms touch your chest.

Pause for moment and then return to the starting position.


Lean up against a wall or post if you have problems keeping from swinging.

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