Arms
Biceps Curls With Barbell
A fundamental compound movement for building significant strength and peak thickness in the biceps.
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.
Rest the bar against your thighs with your elbows fully extended and your shoulder blades retracted.
Curl the weight toward your chest by flexing at the elbows while keeping your upper arms stationary against your ribs.
Contrast the biceps hard at the top of the movement without allowing the elbows to drift forward.
Lower the barbell slowly back to the starting position until your arms are fully straight.
Maintain a neutral spine and avoid using momentum from the hips to lift the weight.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Swinging the weight using hip momentum
- Allowing the elbows to flare outward or drift forward
- Failing to reach full extension at the bottom of the rep
- Excessive arching of the lower back during the lift
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.