Barbell Curl

Setup

1. 01Stand tall with the bar held at thigh level.
2. 02Use a shoulder-width underhand grip.
3. 03Brace lightly and keep elbows near the sides.
4. 04Start with wrists neutral and shoulders relaxed.

Execution

1. 01Curl the bar by bending the elbows.
2. 02Keep upper arms mostly still.
3. 03Raise until biceps are fully shortened without shoulder roll.
4. 04Lower with control to full elbow extension.

Checkpoints

• -Elbows stay close to the torso.
• -Wrists do not fold back.
• -Torso stays still.
• -The eccentric is controlled.

Common mistakes

• -Swinging the hips to start the rep.
• -Letting elbows drift far forward.
• -Cutting the bottom short.
• -Using a grip that irritates the wrists.