Landmine Bicep Curl

The landmine bicep curl is a standing isolation exercise that uses a landmine-anchored barbell to curl the near end of the bar toward the shoulders. Because the bar is pinned at the base, it moves through a fixed arc rather than a straight vertical path, which keeps tension on the biceps differently than a free barbell curl and reduces the ability to cheat the weight up with body momentum. It is a straightforward way to add loaded curls to a routine without dumbbells or an EZ bar.

Muscles Targeted

• Primary: Biceps brachii
• Secondary: Brachialis, brachioradialis
• Tertiary: Core stabilizers (isometric)

Starting Position

Insert one end of a barbell into a landmine attachment. Stand facing the anchored end with feet shoulder-width apart, and grip the bar with both hands close together near the sleeve, palms facing up in an underhand grip. Let your arms hang extended with a slight bend in the elbows and the bar resting near hip height as your starting position.

Execution Steps

1. Grip the bar close to the sleeve with both hands in an underhand grip
2. Set your stance: feet shoulder-width apart, knees soft, core braced
3. Curl the bar upward by bending your elbows and driving your forearms toward your shoulders
4. Keep your elbows pinned at your sides throughout the curl, letting only the forearms move
5. Squeeze your biceps hard at the top of the movement
6. Lower the bar back down slowly, fully extending your elbows at the bottom
7. Repeat for the prescribed number of repetitions without swinging your torso

Form Cues

• Keep your elbows locked at your sides: letting them drift forward turns the curl into a partial shoulder movement
• Move only your forearms: your upper arms should stay essentially still throughout the rep
• Stand tall with a braced core: avoid leaning back to help heave the bar up
• Control the lowering phase: don't let the bar's arc pull your arms down quickly
• Keep wrists neutral: avoid excessive wrist flexion or extension as you curl

Common Mistakes

• Swinging the torso to generate momentum: rocking back and forth reduces biceps tension and can strain the lower back - keep your torso still and let the arms do the work.
• Letting the elbows drift forward: this shifts stress toward the front deltoids and shortens the effective range of motion - keep elbows fixed at your sides.
• Using too much weight: excess load forces cheating reps with poor control - reduce the weight until you can complete strict reps through a full range of motion.
• Not fully extending the arms at the bottom: stopping short of full extension shortchanges the stretch and reduces overall muscle stimulus - lower the bar until your elbows are nearly straight.
• Gripping too far from the sleeve: a wide or offset grip changes the arc and can create uneven tension between arms - keep hands close together near the anchored end.

Variations

• Single-arm landmine curl: work one arm at a time to address strength imbalances and increase focus on each biceps
• Standing barbell curl: a straight-bar-path alternative that allows for a more traditional curling motion
• Dumbbell curl: offers independent arm movement and a wider range of grip options
• Landmine hammer curl: switch to a neutral grip on the bar to shift emphasis toward the brachialis and forearms
• Cable curl: provides constant tension throughout the entire range of motion using a cable stack instead of a landmine

Tips for Progression

• Increase load gradually: add small plate increments once you can complete all sets with strict form
• Increase reps first: build up to 12-15 controlled reps before adding significant weight
• Slow the eccentric: take 3-4 seconds lowering the bar to increase time under tension
• Add single-arm work: progress to the single-arm variation once bilateral curls become easy to keep challenging both arms evenly

Training Notes

Include the landmine bicep curl in arm or upper-body training 1-2 times per week, using 3 sets of 10-12 reps with 60-90 seconds of rest between sets. It works well as a finishing isolation movement after compound pulling exercises like rows or pull-ups, when the biceps are already warmed up but not yet fully fatigued.