Technique
Stand with feet shoulder-width apart, holding a barbell with an underhand grip. Keep your elbows close to your sides and curl the barbell up toward your shoulders. Lower the barbell back down with control to the starting position.
A compound bicep exercise that targets the biceps brachii and forearms through controlled curling movements with a barbell.
Stand with feet shoulder-width apart, holding a barbell with an underhand grip. Keep your elbows close to your sides and curl the barbell up toward your shoulders. Lower the barbell back down with control to the starting position.
Stand with feet shoulder-width apart, holding a barbell with an underhand grip at arm's length, elbows close to your sides.
Return to the starting position with arms fully extended, maintaining control throughout the movement.
Keep elbows close to sides, control the movement, squeeze biceps at top, maintain form
Swinging the barbell, moving elbows away from sides, using momentum, arching back
Increase weight, try different grip widths, add pause at top, or perform with resistance bands.
Use lighter weight, perform with dumbbells, or use resistance bands for assistance.
Maintain proper form to avoid elbow and wrist strain. Stop if you experience pain in the biceps, elbows, or wrists. Keep your back straight and avoid swinging the weight.