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All exercises

Barbell biceps curl (with arm blaster)

Beginner

Barbell biceps curl (with arm blaster) is a isolation barbell exercise for the biceps, also working the forearms.

What it works

Primary muscle

Biceps

Also works

Forearms

Equipment
Barbell
Type
Isolation · Pull
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing up.
  2. 2Place your upper arms against the arm blaster, keeping your elbows close to your torso.
  3. 3Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
  4. 4Continue to raise the barbell until your biceps are fully contracted and the bar is at shoulder level.
  5. 5Hold the contracted position for a brief pause as you squeeze your biceps.
  6. 6Inhale and slowly begin to lower the barbell back to the starting position.
  7. 7Repeat for the desired number of repetitions.

What to do instead

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight
  • Dumbbell biceps curl (with arm blaster)Dumbbell
  • Dumbbell alternate biceps curl (with arm blaster)Dumbbell
  • Ez-bar biceps curl (with arm blaster)EZ bar
  • Barbell alternate biceps curlBarbell

Easier variations

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight

Harder variations

  • Dumbbell one arm seated bicep curl on exercise ballDumbbell
  • Cable one arm preacher curlCable
  • Cable one arm reverse preacher curlCable
  • Dumbbell one arm hammer preacher curlDumbbell
Logged today · 90 seconds restBarbell biceps curl (with arm blaster)

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