Barbell Curl
Step by step
How to perform
- Take a deep breath, brace your core, and slowly curl the barbell upward while keeping your upper arms stationary. The movement should only occur at the elbow joint.
- Continue to lift the barbell until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a moment and squeeze your biceps.
- Exhale and slowly begin to bring the bar back to the original position as your breathe in. Ensure that you're controlling the movement and not letting the barbell just drop back down.
- Repeat the process for the recommended amount of repetitions.
Overview
About this exercise
The Barbell Curl is an effective strength training exercise primarily targeting the biceps and providing secondary benefits to the forearms and shoulders. It is suitable for individuals at all fitness levels, from beginners to advanced athletes, who aim to enhance their upper body strength and muscle definition. This exercise is particularly beneficial for those desiring improved arm strength and aesthetics, as it promotes muscle growth, endurance, and overall arm functionality.
Coaching cues
Form tips
Avoid swinging the barbell or using your back to lift it. This is not only dangerous but it also takes the focus away from your biceps, which are the primary muscles you're trying to work. The movement should be controlled and steady, with the lifting (concentric) phase and lowering (eccentric) phase taking about the same amount of time.
To get the most out of the exercise, use a full range of motion. This means lowering the barbell all the way down until your arms are fully extended, and then curling it all the way up to your chest.
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