Barbell Curl

Biceps · Barbell

How to do it

Standing, bar with an underhand grip at shoulder width, arms straight, elbows against your sides. Curl by bending the elbow only, without the elbow drifting forward, and lower to full extension. You feel the whole biceps; the bottom part, with the arm straight, is the hardest and the one that matters most. The classic mistake is swinging the torso: if you need the momentum, the weight is too heavy.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Forearms

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