Exercise profile
Best forMuscle growthStrength
Effectiveness★★★★☆ 4/5
EquipmentBarbell
Also worksBiceps, Forearms
Recommended3-4 sets x 8-12 reps, rest 60-90 s
Who it suits AgeAny BMIAny SexAny HeightAny WaistAny
- Purpose
- The standard barbell biceps builder for arm size.
- Setup
- Stand tall, underhand grip at shoulder width.
- Common mistakes
- Swinging the body or moving the elbows forward.
- Easier
- Use a lighter bar or curl dumbbells instead.
- Harder
- Slow the lowering or pause at the top.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s