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.
The Straight-Bar Half One & Bicep Curl mainly works the biceps, with help from the forearms. No equipment needed: it uses just your bodyweight.
Straight-Bar Half One & Bicep Curl Muscles Worked
Primary
Biceps (biceps brachii)
Secondary
Side Biceps (brachialis); Forearm Flexor (brachioradialis)
How to do the Straight-Bar Half One & Bicep Curl
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.
Straight-Bar Half One & Bicep Curl FAQs
What muscles does the Straight-Bar Half One & Bicep Curl work?
The Straight-Bar Half One & Bicep Curl mainly works the biceps, with help from the forearms. The main muscles are the biceps brachii.
What equipment do you need for the Straight-Bar Half One & Bicep Curl?
None. The Straight-Bar Half One & Bicep Curl is a bodyweight exercise, so you can do it anywhere.
What workout day should the Straight-Bar Half One & Bicep Curl go on?
It belongs on pull day in a push/pull/legs routine.
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