Barbell curl
- Stand tall holding a barbell with an underhand grip (palms up), about shoulder-width apart.
- Keeping your elbows tucked into your sides, curl the bar up toward your shoulders, squeezing your biceps.
- Slowly lower the bar with control back to the starting position until your arms are fully extended.
Tips
- Before you begin each set, establish a firm elbow position at your sides and maintain that position throughout the curl so the upper arms stay vertical and the biceps do the work of moving the bar.
- Lower the bar with deliberate control rather than letting it drop, keeping tension through the biceps and forearms on the way down.
- Keep your wrists straight throughout the movement so the bar is driven by elbow flexion rather than wrist movement.
Common mistakes
- Swinging the torso backward to help lift the bar, which turns the movement into a momentum-driven motion rather than a controlled curl.
- Letting the elbows drift forward as the bar rises, so the upper arms are no longer vertical and the shoulder joint begins to take over the movement.
- Stopping the descent before the arms are fully extended, leaving the bottom portion of the range of motion incomplete.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
