beginner · arms
Barbell Curl
Classic biceps mass builder—strict torso, full stretch, controlled squeeze.
Quick answer
Stand tall, curl the bar to about shoulder height without swinging, squeeze, then lower to full elbow extension.
Curls don't need chaos. If you have to heave your lower back to move the bar, it's not a curl anymore—it's a poorly loaded hinge.
Form cues
- Elbows close to the ribs
- Wrists neutral-ish—not excessively bent back
- Full stretch at the bottom
Common mistakes
- Hip thrust every rep
- Cutting the range short
- Rushing the eccentric
Programming notes
3 × 8–12 after compound pulls. EZ-bar if wrist comfort needs it.
barbell