Barbell Biceps Curl

The barbell biceps curl is an isolation strength exercise for the front of your upper arms. It mainly trains your biceps and the forearm muscles that help you bend your elbows and grip the bar.

Stand with your feet about hip-width apart and a slight bend in your knees. Hold a barbell with an underhand grip, palms facing up, hands about shoulder-width apart. Let your arms hang straight down so the bar rests against your thighs. Keep your elbows pinned to your sides and your shoulders back.

Brace your core and curl the bar up toward your chest by bending only at your elbows. Keep your upper arms still and close to your ribs. Lift until your forearms are near your shoulders or the bar is close to your chest. Lower the bar under control back to the start, fully straightening your arms without snapping your elbows straight.

Exhale as you curl the weight up; inhale as you lower it. Keep your ribs down and avoid leaning back. To make it easier, use a lighter bar or an EZ-bar, which is easier on your wrists. To make it harder, pause for a second at the top of each rep or lower the bar more slowly.

Fault: You swing your hips or lean back to lift the bar. Fix: Keep your body still, elbows at your sides, and use a weight you can curl without rocking.

Fault: Your elbows drift forward or flare away from your ribs. Fix: Pin your upper arms to your sides and let only your forearms move.

Fault: You drop the bar quickly without fully straightening your arms at the bottom. Fix: Lower under control and finish each rep with your arms extended and the bar back at your thighs.

Fault: A straight bar bothers your wrists or elbows. Fix: Use an EZ-bar, or adjust your hands to about shoulder-width so your wrists stay comfortable.