Barbell Curl

About This Exercise

The Barbell Curl is a fundamental strength exercise for building size and strength in the biceps. Performed with both arms simultaneously, it allows for heavy loading and is a cornerstone of arm training routines.

1Setup

1. Stand upright with feet shoulder-width apart, knees slightly bent. 2. Grasp a barbell with a shoulder-width, underhand grip (palms facing forward). 3. Let the bar hang at arm's length in front of your thighs, with your elbows close to your torso and shoulders back. This is your starting position.

2Execution

Keeping your upper arms stationary and torso rigid, curl the bar upward in a controlled arc by flexing your elbows. Continue until the bar is at shoulder level and your biceps are fully contracted. Hold this top position for one second while squeezing your biceps. Slowly lower the bar back to the starting position, taking approximately twice as long as the lifting phase. Avoid swinging your hips or torso to generate momentum.

Pro Tips

• Keep your elbows pinned to your sides throughout the movement.
• Initiate the curl by breaking at the elbows, not the wrists.
• Squeeze the bar hard at the top of the movement for a peak contraction.
• Control the descent; don't let gravity pull the weight down.