Arms · Beginner

Barbell Curl

The classic mass builder for the biceps.

How to perform it

1. 1Stand tall with the bar at arms length and a shoulder width grip.
2. 2Keep the elbows pinned by the ribs.
3. 3Curl the bar up to chest height.
4. 4Lower over three seconds to full extension.

Coaching notes

• Avoid swinging the hips to start the lift.
• Full extension at the bottom matters more than load.