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Biceps Exercises

Barbell Biceps Curl

The barbell biceps curl develops size and strength of the biceps while helping improve grip strength.

Instructions

  1. Barbell biceps Crunch
    Grab a barbell with an underhand grip and let it hang with arms fully extended and palms facing forward.
  2. Barbell curl 800
    Begin to raise the barbell to your neck level only using your biceps. Once you reach the peak, slowly lower the bar to starting position.

Trainer’s Tips

  • Keep your elbows stationary throughout the movement. Do not lift or move the elbows.
  • Make sure to squeeze the biceps at the top of the lift.
  • Use a controlled pace throughout the movement.
  • Be sure to lower the weight all the way until your arms are fully extended.

Advanced variations

Routines with this exercise

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