Arms
Curl Biceps
Lie supine beneath a sturdy horizontal bar set at hip height or lower. Grasp the bar with a supinated (underhand) grip, hands shoulder-width apart.
- Equipment
- Equipment
- Difficulty
- Intermediate
- Focus Area
- Arms
- Injury risk
- Low
Primary muscles
- biceps brachii
- brachialis
Secondary muscles
- brachioradialis
- latissimus dorsi
- rhomboids
- posterior deltoid
- rectus abdominis
- obliques
Target muscles
- arms
- back
How to perform
- 1
Lie supine beneath a sturdy horizontal bar set at hip height or lower.
- 2
Grasp the bar with a supinated (underhand) grip, hands shoulder-width apart.
- 3
Extend your legs forward, keeping your body straight from head to heels, heels on the ground.
- 4
Initiate the movement by flexing your elbows, pulling your chest towards the bar.
- 5
Squeeze your biceps at the top, ensuring your elbows are tucked close to your body.
- 6
Slowly lower your body back to the starting position with controlled elbow extension.
Safety & form
Train smart. Read these notes before adding heavy load.
