Barbell curl
Biceps and brachialis.
How to do it
- Standing, grip the bar with your palms facing forward, shoulder-width apart.
- Elbows tucked into your sides.
- Curl the bar up by bending your elbows, without moving them, to shoulder height.
- Squeeze your biceps at the top and lower slowly (2-3 s) until your arms are straight.
Cues
- Only your forearms move.
- Glutes and abs tight so you don't swing.
- Straighten fully at the bottom.
Common mistakes
- Swinging your body to lift the weight.
- Letting your elbows drift forward at the end.
- Letting the bar drop on the way down.
If you catch yourself pushing your hips forward and arching to get it up, lower the weight.
Photos: free-exercise-db (public domain).
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