Barbell Biceps Curl And Press

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The barbell biceps curl and press workout primarily engages the biceps and shoulders.

The barbell’s function is to provide resistance for targeted muscle groups without overstating its effect on secondary muscles.

Stand with your feet shoulder-width apart and grip the barbell with an underhand grip, hands slightly wider than shoulder-width apart.
Hold the barbell at arm’s length in front of your thighs, with your palms facing up.
Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders, squeezing your biceps at the top of the movement.
Inhale and slowly lower the barbell back down to the starting position, fully extending your arms.
Repeat the curl for the desired number of repetitions.

Start with a weight that challenges you but allows for proper form.
Stand with your feet shoulder-width apart, grip the barbell with an underhand grip, and keep your elbows close to your sides.
As you curl the barbell up, focus on squeezing your biceps and keeping your upper arms stationary.
At the top of the curl, pause for a second and contract your biceps before moving on to the press.
Press the barbell overhead, extending your arms fully and engaging your shoulders.
Control the descent of the barbell as you bring it back down to the starting position.
Remember to breathe throughout the exercise, exhaling as you curl and press, and inhaling as you lower the weight.