Barbell Curl
Learn how to perform Barbell Curl, a Arms exercise, with setup, breathing and common mistakes.
Barbell Curl · Preview
Setup
Stand tall holding the bar about shoulder-width apart. Brace your core and keep your elbows beside your torso.
Start phase
Keep your elbows fixed and curl the bar with your biceps. Stay braced so your upper body does not lean back.
End phase
Lower the bar slowly to the front of your thighs. Keep some biceps tension even with your arms extended for the next rep.
Target muscles
Think of pulling the bar up with your biceps. If your wrists or shoulders take over, lower the weight and keep your elbows closer to your torso.
Common mistakes
Leaning back or shrugging shifts biceps tension into your back and lower back. Prioritize fixed elbows even if you need to lower the weight.
Breathing
Exhale as you lift and inhale as you lower. Steady breathing helps reduce momentum.
Coach tip
Keep your wrists straight so the backs of your hands and forearms align. Even with a light weight, lowering the bar over 3 seconds makes biceps tension much stronger.
