Arms
Barbell Curl
The foundational movement for building peak biceps and forearm strength through controlled isolation.
How to perform.
Follow the sequence — setup is half the lift.
Stand upright with your feet shoulder-width apart and grip the barbell with an underhand grip at shoulder width.
Retract your shoulder blades and pin your elbows to your ribcage to ensure the biceps perform the work.
Exhale as you curl the bar toward your chest by flexing your elbows while keeping your torso perfectly stationary.
Squeeze your biceps at the top of the movement for one second to maximize peak contraction.
Lower the barbell under strict control back to the starting position until your arms are fully extended.
Maintain a slight bend in your knees and a neutral spine throughout the entire set.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using momentum or swinging the hips to lift the weight.
- Allowing the elbows to drift forward or away from the torso.
- Limiting the range of motion by not fully extending the arms at the bottom.
- Excessive wrist flexion or curling with the wrists instead of the elbows.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.