Related Skills
Bicep Curl
Beginner pull
Hammer Curl (Bar)
Intermediate pull
Ring Bicep Curl
Intermediate pull

Bicep Curl (Bar)

Intermediate pull Barbell
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Strict bicep curl using a low bar or rings in a row position — supinated grip curl focusing on the bicep. Different from a chin-up as it isolates the curl motion.

Easier Variations
Bicep Curl
Next Step
Ring Bicep CurlPelican Curl
Coaching Cues
Lean back to create a curl angle — not a full row
Supinate fully at the top — palms face ceiling
Slow eccentric — 3 seconds down
Elbows stay fixed — do not swing