Bicep curls with a barbell using an overhand grip

You won't significantly build large biceps this way, but you will effectively strengthen your forearms. Overall, this is a necessary exercise that fits well at the end of your arm workout! Try to lift and lower the barbell slowly.

Nuances and mistakes

1. This exercise primarily targets the forearm muscles, with the biceps being worked secondarily.

2. The grip should be shoulder-width or slightly narrower. If you are using a curved bar, your forearms will engage slightly less, allowing for greater bicep activation.

3. You should fully extend your arms. However, don’t fully retract them when bending; your wrists should remain slightly in front of your elbows. This positioning will maximize the tension in the biceps at the top of the movement.

4. It is preferable not to keep your elbows stationary but to allow them to move slightly forward when lifting the barbell. Just a little adjustment will help to contract the biceps more effectively.

5. Try not to swing or assist yourself with your back or legs. This should only be done for the last 1-2 repetitions. Your back should be straight, and your shoulders should be pulled back.

6. Choose a weight that allows you to perform at least 8 repetitions.

7. This exercise fits excellently at the end of your arm workout. With one movement, you can effectively finish off both your biceps and forearms.