Barbell Curl
A classic arm exercise that builds the biceps by curling a barbell.
Beginner · Recommended Sets: 3-4 sets x 10-12 reps · Biceps, Forearms
Barbell Curl — Points to Check Today
- Keep your elbows fixed — If your elbows drift forward, you end up lifting with your shoulders. (The elbows following forward and up as you curl)
- No momentum — Using lower-back or torso momentum takes the tension off the biceps. (Arching the lower back and heaving it up with momentum)
- Lower all the way — Extending your arms almost fully on the way down preserves the range of motion. (Lowering only halfway then curling back up so the range is short)
Barbell Curl — How to Do It / If You're New
- Grip the bar at shoulder-width with an underhand grip and stand tall.
- Keeping your elbows fixed at your sides, engage your biceps to curl the bar up.
- Squeeze your biceps at the top, then lower slowly until your arms are almost fully extended.
- Repeat at a steady pace with no momentum.