Barbell Curl

Execution

1. Brace your belly and glutes so the torso stays still for the whole set.
2. Exhale and curl the bar up over 1-2 seconds, moving only at the forearms.
3. Stop as the bar reaches shoulder height and squeeze the biceps hard for one beat.
4. Inhale and lower the bar over 3 seconds until the arms are nearly straight with tension still on.
5. Keep the wrists in line with the forearms the whole way, never bending them back to lift more.

Quick cues

• Elbows pinned to your ribs all set.
• Only the forearms move.
• Stand still, no swinging.
• Squeeze hard at the top.
• Chest up, shoulders stay back.

Common faults

• Fault: Swinging the hips back and forth to sling the bar up

  Fix: Stand with your back against a wall, drop one plate and end the set the moment your back leaves it.

• Fault: The elbows drifting forward until it turns into half a shoulder raise

  Fix: Pin a towel between your upper arms and ribs and keep it in place until the last rep.

• Fault: Only curling halfway because the load is too heavy

  Fix: Drop the load to a weight where the arms fully straighten at the bottom every rep.

• Fault: Bending the wrists back as the bar comes up

  Fix: Grip the bar firmly and keep the back of the hand in line with the forearm, lowering the load if it still folds.