Barbell Biceps Curl (with Arm Blaster)

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Biceps

Barbell

The point of Barbell Biceps Curl (with Arm Blaster) is strength you can feel outside the gym; heavy bilateral barbell loading is how it gets there.

How to do Barbell Biceps Curl (with Arm Blaster)

Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing up.
Place your upper arms against the arm blaster, keeping your elbows close to your torso.
Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
Continue to raise the barbell until your biceps are fully contracted and the bar is at shoulder level.
Hold the contracted position for a brief pause as you squeeze your biceps.
Inhale and slowly begin to lower the barbell back to the starting position.
Repeat for the desired number of repetitions.

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Barbell Biceps Curl (with Arm Blaster) Sets and Reps by Goal

Strength

5 sets of 2-4 reps with 3-5 minutes of rest. Reset the bar between reps rather than bouncing.

Hypertrophy

4-5 sets of 6-10 reps with 60-90 seconds of rest. Take the smallest plate jump available once the reps are clean.

Endurance

3-4 sets of 18-25 reps with 30-45 seconds of rest. Keep a rep or two in reserve on the heaviest sets.

Common Barbell Biceps Curl (with Arm Blaster) Mistakes

Gripping off-centre so one side carries more load

Set both hands on matching knurl marks before each set.

Feeling the movement everywhere except the muscle it trains

Lighten the load and rebuild the position until the target muscle burns.

Easier and Harder Than Barbell Biceps Curl (with Arm Blaster)

Easier progression

Barbell Standing Reverse Grip Curl

Swap Barbell Biceps Curl (with Arm Blaster) For

Dumbbell Hammer Curl V. 2

Kettlebell Bottoms Up Clean From The Hang Position

Ez Barbell Seated Curls

Barbell Biceps Curl (with Arm Blaster) — Frequently Asked Questions

How do you do the Barbell Biceps Curl (with Arm Blaster)?

Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing up. Place your upper arms against the arm blaster, keeping your elbows close to your torso. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. Use a barbell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Barbell Biceps Curl (with Arm Blaster) work?

The Barbell Biceps Curl (with Arm Blaster) primarily targets the biceps. It is classified as a arms exercise and is performed with a barbell.

How many sets and reps of the Barbell Biceps Curl (with Arm Blaster) should I do?

For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Take the smallest plate jump available once the reps are clean. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Barbell Biceps Curl (with Arm Blaster) good for beginners?

Not usually. The Barbell Biceps Curl (with Arm Blaster) is an advanced movement that assumes existing strength and joint control. Build up through easier arms progressions first, then add this once the basics feel comfortable.

What can I do instead of the Barbell Biceps Curl (with Arm Blaster)?

Try the Dumbbell Hammer Curl V. 2, Kettlebell Bottoms Up Clean From The Hang Position or the Ez Barbell Seated Curls. Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.