All exercises
Barbell curl
The classic biceps builder. Strict reps beat heavier swinging ones.
- Starting point
- Muscles worked
- Biceps, Forearms
- Equipment
- Barbell or EZ bar
How to do it
- 1
Stand tall holding the bar with an underhand grip, hands shoulder width apart.
- 2
Pin your elbows by your sides.
- 3
Curl the bar up towards your shoulders without moving your elbows forward.
- 4
Squeeze at the top, then lower all the way to straight arms.
What to think about
- “Elbows stay pinned”
- “Full stretch at the bottom”
- “No hip swing”
Common mistakes
- Swinging the body
- Half reps at the top
- Elbows drifting forward