Inverted Biceps Curl
oec:inverted-biceps-curl
A closed-chain calisthenics exercise that isolates the biceps by pulling the forehead toward a stationary bar while maintaining a rigid plank.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: Bodyweight Biceps Curl, Bodyweight Curl, Inverted Curl, Horizontal Biceps Curl
How to do it
Setup
- Set a barbell securely in a rack or adjust a Smith machine bar to approximately waist height.
- Grasp the bar with a shoulder-width supinated (underhand) grip.
- Step your feet forward and hang underneath the bar with fully extended arms, heels planted, and body aligned in a straight plank from head to ankles.
Movement
- Keep your upper arms stationary and elbows high pointing toward the ceiling.
- Flex at the elbows to pull your forehead directly toward the underside of the bar.
- Pause briefly at peak contraction while squeezing your biceps.
- Lower your body under control by extending the elbows until your arms are fully straight.
Breathing
Exhale as you curl your forehead toward the bar, and inhale as you lower your body with control.
Cues
- Keep the elbows high and fixed.
- Forehead to the bar, not your chest.
- Maintain a rock-solid plank.
Common faults
- Pulling the bar to the lower chest by driving the elbows down, converting the lift into a row.
- Keep your elbows elevated and pointing forward to ensure the movement occurs strictly through elbow flexion.
- Sagging at the hips or overarching the lower back.
- Engage your glutes and brace your abdominals to keep the torso in a rigid neutral line throughout.
- Kipping with the hips to generate upward momentum.
- Begin each repetition from a complete arm extension and curl upward smoothly using muscular control.
Safety
- When using a barbell in a rack, ensure you pull against the J-hooks rather than away from them to prevent the bar from rolling off.
Muscles
Joints
- Elbow: Flexion, Extension
- Forearm: Isometric stabilization
- Shoulder: Isometric stabilization
- Shoulder blade: Isometric stabilization
- Lumbar spine: Isometric stabilization
- Hip: Isometric stabilization
Details
- Movement
- Elbow flexion isolation, Pull
- Modality
- Calisthenics, Hypertrophy, Strength
- Mechanics
- isolation
- Force
- pull
- Laterality
- bilateral
- Kinetic chain
- closed
- Level
- intermediate
- Equipment
- Barbell or Smith machine; Squat rack or Power rack or Smith machine
- Record
- Repetitions
- Load
- bodyweight
Related
- substitute for Suspension Trainer Biceps Curl
Sources
- wger: Bodyweight Biceps Curl, by tenebrizz (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.