Biceps Beginner

Barbell Curl

  • Biceps
  • Forearms

Barbell

Abstract movement graphic. Follow the written steps below.

How to perform

  1. Stand with an underhand grip near shoulder width and the bar in front of your thighs.

  2. Keep your upper arms close to your sides and your wrists aligned.

  3. Bend the elbows to lift the bar toward your shoulders.

  4. Lower until the elbows extend comfortably without swinging the torso.

Key cues

  • Keep your upper arms mostly still.
  • Use a grip your wrists tolerate.
  • Lower as deliberately as you lift.

Common mistakes

  • Throwing the hips forward.
  • Bending the wrists to finish the curl.
  • Moving the elbows far forward on every rep.

Alternatives

Other ways to move.

All exercises

Related options with different demands. Choose the one that fits your equipment and experience.