Barbell Curls




Overview: This arm exercise targets the Biceps brachii – Long and Short head.

Execution: Keeping your back straight, take an underhand grip on the bar with your hands slightly more than shoulder width apart. Inhale as you curl the barbell up towards your chest. Contract your gluteal, abdominal and back muscles to avoid too much swing in your torso. Exhale as you complete the movement.

• You can try using various grip widths on the bar to isolate the two heads of the biceps.
– Widen your grip to target the short head.
– Narrow your grip to target the long head.
• Lift your elbows at the end of the movement to contract the biceps and involve the anterior deltoid muscles.
• Placing your back up against a wall while preforming this exercise will make this more rigorous and controlled.


Arm Exercises
Back Exercises
Chest Exercises
Shoulder Exercises
Leg Exercises
Buttocks Exercises
Abdomen Exercises