Barbell Biceps Curl

Standing, curl the bar from the thighs to the shoulders without swinging; elbows stay at your sides.

How to do it

Setup

Stand tall, underhand grip shoulder-width, bar at the thighs; elbows pinned to the sides.

Steps

Curl the bar up to the upper chest.
Keep the elbows in place at your sides.
Lower all the way to straight arms.

Common mistakes

Swinging the hips to start the rep: quiet body; lighter bar if needed. Elbows drifting forward: the front delts take over; pin them. Half lowering: the full stretch builds the muscle.

Breathing

Exhale on the curl, inhale lowering.