Bicep Curl (Trap Bar)

An isolation exercise using the trap bar's neutral grip to target the biceps with less wrist strain than traditional barbell curls.

Instructions

1. Stand inside the trap bar with feet hip-width apart.
2. Grip both handles with a neutral grip (palms facing each other), arms at your sides.
3. Keep your upper arms stationary and curl the handles up toward your shoulders.
4. Squeeze your biceps at the top of the movement.
5. Lower the weight under control back to the starting position.
6. Repeat for the desired number of repetitions.

Tips

• Keep your elbows tucked against your torso throughout the movement.
• Avoid using momentum or swinging the weight.
• The neutral grip reduces wrist stress compared to a standard barbell curl.
• Focus on the muscle contraction rather than how much weight you use.
• Full range of motion from full extension to full contraction maximizes bicep development.