Arms
barbell-curl
Stand tall with feet shoulder-width apart, holding a barbell with an underhand grip, hands slightly wider than shoulder-width. Keep your elbows close to your torso and brace your core.
- Equipment
- Equipment
- Difficulty
- Intermediate
- Focus Area
- Arms
- Injury risk
- Low
Primary muscles
- Biceps Brachii
- Brachialis
Secondary muscles
- Brachioradialis
- Flexor Carpi Radialis
- Flexor Carpi Ulnaris
Target muscles
- arms
- forearms
How to perform
- 1
Stand tall with feet shoulder-width apart, holding a barbell with an underhand grip, hands slightly wider than shoulder-width.
- 2
Keep your elbows close to your torso and brace your core.
- 3
Exhale and curl the barbell upwards towards your chest, squeezing your biceps at the top.
- 4
Maintain control as you slowly lower the barbell back to the starting position, fully extending your arms.
- 5
Avoid swinging your torso or using momentum; focus on isolating the biceps.
Safety & form
Train smart. Read these notes before adding heavy load.
