Barbell curl
Biceps · Barbell
Set up
A barbell or an EZ-bar (the bent bar).
Steps
- Stand tall holding the bar with palms facing forward, hands shoulder-width apart, arms straight.
- Keeping your elbows at your sides, curl the bar up towards your shoulders.
- Squeeze at the top, then lower slowly until your arms are straight.
Keep in mind
- Elbows stay by your sides
- Keep your body still; no swinging
- Lower slowly, taking about two seconds
Common mistake
Swinging your back to lift the bar. Stand tall, go lighter, and let only your forearms move.
Stop and rest if you feel chest pain, dizziness, unusual shortness of breath or sharp joint pain. Get medical help if it doesn't settle.