The Barbell Bicep Curl is an isolation exercise that primarily targets the biceps, while also engaging the muscles of the forearms and shoulders to a lesser extent. To perform the exercise, stand with your feet shoulder-width apart and hold a barbell with an underhand grip, hands slightly wider than shoulder-width apart. Let the barbell hang at arm's length in front of you, with your elbows fully extended. Keeping your upper arms stationary, exhale and curl the barbell upward by contracting your biceps. Continue to curl until the barbell reaches shoulder level or you have achieved a full contraction in your biceps. Hold the top position briefly, then inhale and slowly lower the barbell back down to the starting position, fully extending your elbows. Maintain a controlled and deliberate movement throughout the exercise, avoiding swinging or using momentum. The Barbell Bicep Curl is an effective exercise for developing strength and size in the biceps, contributing to well-rounded arm development.
