Barbell Curl
The barbell curl is a single-joint exercise that is used to train the biceps and, to a lesser degree, the forearms.
As well as building strength and muscle in the bicep, it can be useful in preventing injury (bicep tears).
How to do a Barbell Curl
Common Mistakes
The barbell curl is a very simple exercise, but it is often done incorrectly.
As well as building strength and muscle in the bicep, it can be useful in preventing injury (bicep tears).
How to do a Barbell Curl
- Stand tall with your shoulders back, chest up, and with your core braced. Maintain this position for the whole rep.
- Grip the bar just outside of hip width with the palms facing away from the body and the elbows close to your body. Your elbows should be close to the side of your body, and you'll need to keep them there for the whole rep.
- Squeeze the bar as hard as you can.
- Bring the bar to your chest. Make sure you don't move your elbows forward to try to lift the bar higher. All this does is take the pressure off the biceps and onto the shoulders. Don't flare your elbows out or swing your body in order to gain momentum, as this takes the tension off the biceps.
- Lower under control and maintain tension at the bottom. Don't relax at the bottom as it takes the tension off the biceps.
Common Mistakes
The barbell curl is a very simple exercise, but it is often done incorrectly.
- Swinging to gain momentum. This takes tension off the biceps.
- Their elbows are not staying by their sides and are moving back and forth. Keep the movement controlled.
- Using too heavy a weight. It's a lift that lots of people like to ego lift on. Choose a weight you'll be able to use in good form.