Straight-Bar Half One & Bicep Curl
Maximize bicep tension with the Straight-Bar Half One & Bicep Curl. Use controlled, strict form to eliminate momentum and build peak arm strength and definition. Perfect for a focused pump.
Instructions
Setup
Stand with feet shoulder-width apart, knees slightly bent for stability.
Hold a straight barbell with an underhand grip (palms facing forward), hands shoulder-width apart.
Keep your chest up, shoulders back, and elbows tucked close to your sides.
Movement
Flexion: Exhale and curl the bar upward by bending your elbows. Focus on using your biceps to lift the weight rather than swinging your torso.
Mid-range: Stop when the bar reaches shoulder height or when your forearms are perpendicular to your upper arms. Squeeze your biceps at the top of the movement.
Extension: Inhale and slowly lower the bar back down to the starting position with full elbow extension, maintaining control throughout the lowering phase.
Tips
Keep your upper arms stationary throughout the entire movement.
Avoid rocking your body or using momentum to lift the weight; focus on strict form.