Barbell and EZ-Bar Curls
Stand with legs at shoulder length. Hold the barbell with an underhand grip at shoulder width. Hold your arms close to your body. Lift the bar by flexing your biceps. Exhale as you lift the weight, inhale as you lower it.
Exercise Type: Isolation
Primary Muscle: Biceps Brachii
Barbell Curl is one of the most commonly used isolation exercises for biceps. This exercise is for your biceps, so avoid involving any other muscle group. This means don’t cheat by pulling your shoulders up, jerking your body, or swinging the weight. The movement should be isolated to your elbow. Focus on a deliberate contraction and a full range of motion. Completely lower the weight without locking out your elbows and bring the weight all the way up for a peak contraction. Never let the barbell rest on your legs. You should feel pressure on your biceps throughout the entire set.