Barbell Curls

Barbell Curls

Stand. Keep your back straight and take an underhand grip on the bar with your hands slightly more than shoulder-width apart:

- Inhale, then curl the barbell

- Contract the gluteal, abdominal and back muscles isometrically to avoid torso swing

- Exhale as you complete the movement

This exercise mainly works the biceps, brachialis, and, to a lesser degree, the brachioradialis, pronator teres, and all the flexors of the wrist and fingers.

Variations:

1. Try using various grips widths to more intensely work

- The biceps short head (wide grip) or

- The biceps long head (narrow grip)

2. Lift your elbows at the end of the curl to get better biceps contraction and to involve the anterior deltoids

3. To make this movement more rigorous and controlled, place your back against a wall and keep your scapulae (shoulder blades) pressed against the wall.