The muscle group known as the biceps extends from your elbow to the top of the arm and is visible whenever you bend your elbow. A curl bar is a good apparatus for building the biceps because it concentrates and isolates the movement of the muscles. Another benefit of the bar comes from the bends in the bar that force you to take a modified grip that allows you to lift more weight with less strain on the wrists.
Bicep Curl with Underhand Grip
Step 1
Grip the curl bar by placing your hands in the bends with palms facing up and inwards. Hold the bar at waist level. Keep your elbows tucked in against your body.
Step 2
Exhale as you pull the bar up towards your shoulders. Keep your upper arms as still as possible.
Step 3
Hold the bar at the top of the contraction for two seconds. Inhale as you lower the bar to the starting position with arms fully extended. Do two sets of eight to 10 reps.
Bicep Curl with Overhand Grip
Step 1
Grip the bends in the bar with your palms facing down and outwards. Rest your upper arms over the back of a preacher bench.
Step 2
Exhale as you lift the bar towards your shoulders while keeping your upper arms planted against the bench.
Step 3
Hold the bar at the top of the contraction for two seconds. Inhale as you lower the bar to the starting position with arms fully extended. Do two sets of eight to 10 reps.
Tips and Warnings
- Warm up your muscles by lifting the bar without any weight mounted on it. Resist curling your wrists when lifting the bar. The action should be concentrated in your biceps.
Things You'll Need
- Curl bar
- Preacher bench
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