Exercise · arms
Barbell Curl
The classic mass builder for the biceps.
Primary muscle
arms
Equipment
barbell
Difficulty
beginner
Sets and reps
3-4 sets of 8-12 reps
How to perform
- 1Hold the bar with a shoulder-width underhand grip.
- 2Keep your elbows pinned to your sides.
- 3Curl the bar up by contracting the biceps.
- 4Lower under control to a full stretch.
Common mistakes
Swinging the torso to heave the weight up.
Letting the elbows drift forward.
Cutting the lowering phase short.