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.
