---
title: "Barbell Bicep Curl Normal Grip"
description: "Stand upright with your feet shoulder-width apart, holding a barbell with both hands using a supinated grip (palms facing forward)."
locale: en
slug: barbell-bicep-curl-normal-grip
url: "https://hi.fitness/exercises/barbell-bicep-curl-normal-grip"
primaryMuscle: "Biceps"
secondaryMuscles: ["Forearms"]
equipment: ["Barbell"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/0aefeee5-barbell-bicep-curl-normal-grip.mp4"
updatedAt: 2026-09-14T20:59:32+00:00
---
# Barbell Bicep Curl Normal Grip

Stand upright with your feet shoulder-width apart, holding a barbell with both hands using a supinated grip (palms facing forward).

## How to do it

1. Stand upright with your feet shoulder-width apart, holding a barbell with both hands using a supinated grip (palms facing forward). Your hands should be about shoulder-width apart.
2. Keep your elbows close to your torso. Slowly curl the barbell up towards your shoulders, maintaining the supinated grip with your palms facing upward.
3. Squeeze your biceps at the top of the movement, ensuring your elbows stay stationary and close to your body.
4. Slowly lower the barbell back to the starting position with control, extending your arms fully. Repeat for the desired number of repetitions.

## Form tips

- Maintain a controlled pace to ensure that you're using muscle strength rather than momentum.
- Keep your back straight and shoulders back to maintain proper posture.
- Visualize the bicep contraction to enhance the mind-muscle connection for better results.

## Similar exercises

- [Dumbbell Curls](https://hi.fitness/exercises/dumbbell-curls) - Biceps · Dumbbell
- [Dumbbell Hammer Curl](https://hi.fitness/exercises/dumbbell-hammer-curl) - Biceps · Dumbbell
- [EZ Barbell Curl](https://hi.fitness/exercises/ez-barbell-curl) - Biceps · EZ bar
- [Incline Dumbbell Curl](https://hi.fitness/exercises/incline-dumbbell-curl) - Biceps · Dumbbell
- [Biceps Curl Cable](https://hi.fitness/exercises/biceps-curl-cable) - Biceps · Cable
- [Preacher Curl EZ Bar](https://hi.fitness/exercises/preacher-curl-ez-bar) - Biceps · EZ bar
- [Concentration Curls Dumbbell](https://hi.fitness/exercises/concentration-curls-dumbbell) - Biceps · Dumbbell
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