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Upper Arms · Barbell
Landmine Bicep Curl
Landmine Bicep Curl is an intermediate isolation strength exercise that works the biceps (upper arms), with the forearms and brachialis assisting. It needs a barbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Biceps
- Body part
- Upper Arms
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Biceps
Secondary muscles
- Forearms
- Brachialis
How to do Landmine Bicep Curl
- Stand facing the landmine and hold the end of the bar with both hands, palms up, arms extended.
- Keep your elbows close to your sides.
- Curl the bar up toward your chest by bending your elbows.
- Lower it with control to full extension and repeat.
Form tips
- Don't lean back to lift the bar.
- Squeeze your biceps at the top.
Landmine Bicep Curl alternatives
More biceps exercises
Landmine Bicep Curl FAQ
What muscles does Landmine Bicep Curl work?
Landmine Bicep Curl mainly works the biceps in the upper arms. The forearms and brachialis work as secondary muscles.
What equipment do you need for Landmine Bicep Curl?
You need a barbell.
How many sets and reps of Landmine Bicep Curl should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Landmine Bicep Curl good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.
How many calories does Landmine Bicep Curl burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Landmine Bicep Curl?
Other exercises for the biceps include Low Resistance Band Lying Bicep Curl, Dumbbell Incline Alternate Bicep Curl, Ez Barbell Curl and Dumbbell Drag Over Shoulder Bicep Curl.
For developers
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