Barbell Biceps Curl
Execution Guide
- Stand with feet shoulder-width apart, holding the barbell with an underhand grip.
- Keep your elbows pinned to your sides throughout the movement.
- Curl the barbell up by contracting your biceps.
- Squeeze at the top when your forearms are vertical.
- Lower the barbell slowly back to full arm extension.
Range of Motion
Arms fully extended to forearms vertical or slightly past.
Common Mistakes to Avoid
- ×Swinging the body to generate momentum
- ×Letting the elbows drift forward
- ×Using too heavy a weight and sacrificing form
Prescription
3Sets
10-15Reps
Rest interval48 hours
Goal
Build overall bicep mass and strength
Difficulty
Beginner
Burn (10m)
30-50
Equipment
Barbell
Anatomy
Primary
Biceps Brachii
Secondary
BrachialisForearms