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Barbell Biceps Curl
A straightforward loaded elbow flexion for the biceps and the forearm flexors. Sets of 8-12 with a still torso; the arms should be the only thing moving.
- 01Stand with the feet hip width and hold the bar with an underhand grip at shoulder width.
- 02Set the elbows lightly against the ribs and brace the trunk.
- 03Curl the bar to shoulder height by bending the elbows only.
- 04Pause briefly at the top with the wrists neutral.
- 05Lower under control until the arms are fully straight.
- 01Elbows pinned to the ribs.
- 02No swing from the hips.
- 03All the way down every rep.
- 01Leaning back to start the curl — the lower back takes the load and the biceps get a shorter, easier rep.
- 02Elbows drifting forward at the top — the front delt lifts the bar and the biceps come off tension.
- 03Cutting the bottom half — the long head of the biceps only loads properly when the arm reaches full length.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.