Bicep Curl Barbell

The barbell curl is a fundamental arm exercise that targets the biceps. Using a barbell allows you to overload the muscles with more weight than dumbbells, making it excellent for building size and strength in the upper arms.

How to Perform

1. Stand upright holding a barbell with an underhand (supinated) grip, hands about shoulder-width apart.
2. Keep your elbows close to your torso.
3. Curl the bar upward by bending at the elbows, lifting it toward your shoulders.
4. Squeeze your biceps at the top of the movement.
5. Slowly lower the bar back to the starting position under control.

Coaching Cues

• Keep your elbows pinned to your sides.
• Avoid swinging your body or using momentum.
• Keep your wrists straight - don’t let them bend backward.
• Control both the lifting and lowering phases of the movement.