Barbell Curl

Also called bicep curl and barbell bicep curl.

Works

Biceps, plus forearms

Equipment

Barbell

Level

Beginner

Type

Isolation

How to do it

Setup. Stand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing forward and the elbows should be close to the torso. This will be your starting position.

1. While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.
2. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
3. Slowly begin to bring the bar back to starting position as your breathe in.
4. Repeat for the recommended amount of repetitions.

Cues

• Elbows at the sides, don't let them drift.
• Curl, squeeze at the top.
• Lower in three seconds.

Common mistakes

• Swinging the hips.
• Elbows forward at the top.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.