Biceps Exercises - Strength Exercises for the Biceps

The barbell bicep curl is a great way to work both heads of the biceps with a heavier weight than we can typically handle with dumbbells. This is a great compliment to dumbbell curls which allow you to work each arm individually.

1. Stand with feet about hip-width apart, abs engaged as you hold the weight in front of the thighs.
2. Squeeze the biceps and bend the arms, curling the weight up towards the shoulders.
3. Keep the elbows stationary and only bring the weight as high as you can without moving the elbows.
4. Slowly lower the weight, keeping a slight bend in the elbows at the bottom (e.g., don't lock the joints and try to keep tension on the muscle)
5. Repeat for 1-3 sets of 8-15 reps.