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Also known as: Straight bar biceps curl, Australian biceps curl, Row bar biceps curl.

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Technique

  1. Start in a Supinated grip horizontal row and bend your legs.
  2. Bend at the elbows, to pull the bar towards the top of your head.

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Form tips

  • To focus on the Biceps muscles, be careful not to pull the elbows back: your upper arms should stay perpendicular to your torso, and only your forearms should move with respect to your body.

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Muscles

Strength

Primary

  • Biceps
  • Forearms

Secondary

  • Spine
  • Biceps brachii (short head)
  • Brachialis
  • Brachioradialis

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Equipment

Row bar
Row bar

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Appears in

Joint movements
Elbowflexion
trains stretches
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