The barbell curl is a classic strength exercise targeting the bicep, performed by curling a barbell from the thighs to the shoulders while keeping the elbows close to the torso.
Also Works
Forearms
How to Perform
1
Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing forward.
2
Keep your elbows close to your torso and exhale as you curl the weights while contracting your biceps.
3
Continue to raise the bar until your biceps are fully contracted and the bar is at shoulder level.
4
Hold the contracted position for a brief pause as you squeeze your biceps.
5
Inhale as you slowly begin to lower the bar back to the starting position.
6
Repeat for the desired number of repetitions.
Pro Tips
•Keep your elbows pinned to your sides throughout the entire movement; they should not drift forward as you curl up.
•Lower the bar under control for 2-3 seconds to maximize the eccentric (negative) portion, which is a major driver of bicep growth.
•Squeeze your biceps hard at the top for a one-second hold before lowering.
Common Mistakes
•Swinging the hips and using body momentum to heave the bar up, which steals work from the biceps.
•Letting the elbows drift forward as you curl, which shortens the range of motion and reduces peak contraction.
•Loading too heavy and only performing partial reps in the middle range instead of a full stretch and full contraction.