Overview
The classic bicep mass builder. A supinated curl with a barbell allows maximum loading of the biceps through a full range of motion.
Muscles Trained
Primary biceps
Secondary
BrachialisBrachioradialis
Step-by-Step Instructions
- 1
Stand holding barbell with shoulder-width underhand grip.
- 2
Curl bar up to shoulder height, squeezing the biceps at the top.
- 3
Lower slowly — the eccentric is where most growth happens.
- 4
Keep elbows pinned at your sides throughout.
Benefits
- ✓
Maximum bicep loading with heavy compound weight
- ✓
Full bicep development — short and long head
- ✓
Simple movement easy to progressively overload
Form Tips
- →
EZ-bar reduces wrist and elbow discomfort for many lifters
- →
Pause 1 second at the top for a hard peak contraction
Watch Video Tutorial
Search YouTube for demonstration