Barbell biceps curl
The Barbell Biceps Curl is one of the most traditional arm exercises. Performed with a supinated grip and elbows close to the torso, it primarily targets the biceps brachii. It is widely used for building arm strength and muscle mass and serves as a foundational movement in upper-body training programs.
Primary Equipment
Olympic barbell
Olympic barbell
Key Benefits
- Builds biceps strength and size.
- Allows consistent progressive overload.
- Promotes arm symmetry.
- Foundation for variations like the Preacher Curl.
Instructions
- Keep your torso upright
- Contract your abdomen and glutes
- Keep your elbow aligned with your torso during the movement
- Fully flex your elbow
- Lower your forearm in a controlled manner
Tips
- Do not swing your elbow forward during the movement
- Do not flex your torso laterally
- Do not let your torso move backward
Restrictions
Individuals with elbow pain should avoid heavy loads and jerky movements. Those with tendinitis must perform slow, controlled repetitions. If wrist discomfort occurs, an EZ bar may be more comfortable. In cases of epicondylitis or biceps injury, perform only under professional supervision.
Common Mistakes to Avoid
- Swinging the torso for momentum.
- Letting elbows drift forward.
- Lowering the bar without control.
Target Muscle
Primary
