Bicep curl with barbell (regular grip)

Exercise overview

Primary muscle group: Arms

Exercise type: Barbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 24

Average per rep (lbs)*: 52

Description: Stand up straight, holding a barbell with a shoulder-width supinated grip (palms facing upward). Your arms should be almost fully extended, and the barbell should rest against your thighs. Keep your body still and exhale as you curl the barbell up towards your shoulders until your elbows are fully flexed. Once your elbows are fully flexed, allow them to move forward slightly, just until your forearms are vertical. Hold this position for a count of two and squeeze your biceps. Inhale as you slowly lower the barbell back to the starting position. Repeat for the recommended number of reps.

Exercise ID: 00430

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Stand with feet shoulder-width apart.
Keep your back straight and chest up.
Avoid swaying or leaning backward as you lift; this ensures that your biceps do the work, not your back.
Use a shoulder-width grip on the barbell with your palms facing upward (supinated grip).
Use a grip strength that isn't too tight to avoid unnecessary strain on your forearms.
Lift the barbell in a controlled manner, focusing on contracting the biceps.
Lower the barbell slowly to maximize muscle engagement and prevent injury.
Fully extend your arms at the bottom of the movement to stretch the biceps.
At the top of the lift, avoid swinging the barbell; squeeze the biceps briefly before lowering the weight.
Exhale as you lift the barbell upwards.
Inhale as you lower it back down to the starting position.
Avoid using your body weight or momentum to lift the barbell. This could reduce the effectiveness of the exercise and increase the risk of injury.
Keep your elbows close to your sides throughout the movement.
Avoid moving your elbows forward or backward; this helps isolate the biceps effectively.
Gradually increase the weight you lift to continually challenge your muscles and encourage growth.
Ensure you can still maintain proper form with the increased weights.
Perform some light cardio and dynamic stretches for a proper warm-up before engaging in heavy lifting to prevent injuries.
Mix in different bicep curl variations, such as incline curls, hammer curls, or concentration curls to prevent plateaus and engage the bicep muscles from different angles.

Exercise overview

Exercise tips and tricks

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