Back to Exercises
Intermediate
Barbell Bicep Curl
muscle building and strength
armsBarbell
Instructions
- 1Stand with feet shoulder-width apart, knees slightly bent
- 2Grip barbell with underhand grip, hands shoulder-width apart
- 3Keep elbows tucked at your sides throughout movement
- 4Curl barbell upward by flexing biceps
- 5Lower barbell slowly with control to starting position
Coaching Cues
- Keep torso stationary and avoid swinging
- Focus on squeezing biceps at top of movement
- Maintain tension throughout entire range of motion
Common Mistakes
Using momentum to swing weight
Fix: Reduce weight and focus on strict form
Elbows flaring out to sides
Fix: Keep elbows tucked at your sides
Breathing
Exhale when curling up, inhale when lowering
Recommended Reps
3–4 sets of 8–12 reps
Safety Notes
- • Choose weight you can control for 8-12 reps
- • Avoid jerking movements that strain elbow joints
- • Stop if you feel sharp pain in wrists or elbows
