Bar Biceps Curl
Hanging under a bar set at hip height with a shoulder-width underhand grip, curl the body up until the head reaches the bar; the body is the load.
How to do it
Setup
Lying under a bar racked at about hip height, underhand grip at shoulder width, heels on the floor, body straight.
Steps
- Bend the elbows to bring the head up to the bar.
- Keep the elbows in front of the shoulders, not tucked to the ribs.
- Lower slowly to straight arms, body still in one line.
Common mistakes
Rowing the chest to the bar: the head goes to it and the elbows stay forward. Knees bending to shorten the lever: legs straight, or raise the bar instead. Bouncing out of the bottom: pause on straight arms before each rep.
Breathing
Exhale on the curl, inhale lowering.
