Barbell Curl

The original biceps builder — a standing two-handed curl that loads both arms heavy and trains pure elbow flexion strength.

Arms Barbell Strength

Video

Silent, looping, the whole movement.

Body map

FRONT

BACK

Primary

Biceps

Secondary

none

Step by step

Stand tall with feet shoulder-width apart, gripping the bar underhand at shoulder width with arms fully extended.
Pin your elbows to your sides and brace your core to stop your torso from swinging back.
Curl the bar upward by bending only at the elbows, keeping the upper arms locked in place.
Squeeze the biceps hard at the top with the bar near the front of the shoulders.
Lower the bar slowly over 2 to 3 seconds, fighting the bar all the way back to full extension.
Pause at the bottom in a fully straight-arm position, then repeat for clean controlled reps.

Log your sets. After a few weeks you will see whether it is moving. Free.