Biceps – Straight Bar Curls

This is a great exercise for building some real mass on your biceps if done correctly and one that I highly recommend. Sometimes with heavy weight it can cause stress on your wrists and you can use an EZ bar instead (more to come on that later).

Take hold of a straight bar and lift it up like you would do with dumbbell curls and once at the top squeeze your bicep and bring the weight back down slowly repeat this slowly and calmly so that you can get the best results.

1st set 10kg bar and do 10 reps

2nd set 12kg bar and do 8 reps

3rd set 12kg bar and do 8 reps

4th set 10kg 12-15 reps

Lift to your comfort ability and don’t try to lift anything too heavy as you could cause injury to yourself. Try to move up by a kg or 2 every week if you can if not make sure you can master the weight before moving on.

[Picture from]

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2 Thoughts to “Biceps – Straight Bar Curls”

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