Barbell Curl

The barbell curl is an isolation strength exercise for your biceps. You stand and bend your elbows to curl a bar toward your shoulders, then lower it back down with control. Your forearms also work because they have to grip the bar.

Stand tall with your feet about shoulder-width apart. Hold the bar with an underhand grip, hands slightly wider than your hips. Let your arms hang straight down so the bar rests in front of your thighs. Keep your elbows pinned to your sides and your shoulders back.

Brace your midsection. Curl the bar up toward your shoulders by bending only at the elbows. Keep your elbows pinned to your sides the whole time and do not let your torso swing. Lower the bar until your elbows are fully straight at the bottom. Repeat for the set.

Breathe in at the bottom and breathe out as you curl the bar up. Keep your ribs down and your core tight so your body does not rock. To make it easier, use a lighter bar or switch to dumbbells. To make it harder, slow down the lowering phase or use a cable machine.

High curling volume can bother sensitive elbows, so add sets and reps gradually. If a straight bar bothers your wrists, an EZ-bar may feel better.

Fault: Elbows drift forward or flare away from the body. Fix: Pin your elbows to your sides and imagine they slide straight up and down against your ribs.

Fault: Torso swings back to lift the bar. Fix: Brace your core, keep your ribs and hips locked in place, and reduce the weight if you cannot stay still.

Fault: Stopping before your elbows are fully straight at the bottom. Fix: Lower the bar all the way until your arms are straight, then start the next rep from a dead stop.