How to do the Barbell Curl
- Stand tall with feet about hip width apart, holding a barbell with a supinated grip.
- Let the bar hang against your thighs with wrists straight and elbows close to your sides.
- Set your ribs down and keep your torso upright without leaning back.
- Curl the bar upward by bending your elbows while keeping your upper arms mostly fixed.
- Raise the bar until your forearms are nearly vertical and your biceps fully shorten.
- Lower the bar back to the start under control until your elbows are fully extended.
Common mistakes
- Leaning back to start reps
- Letting elbows drift forward
- Bending wrists under the bar
- Cutting the bottom short
- Using hips to swing
Form cues
- Keep upper arms still
- Curl through the pinkies
- Wrists stay straight
- Stand tall throughout
