Bicep Curl (bar)

How to Perform

1. Stand with barbell in an underhand (supinated) grip, arms fully extended
2. Keep your elbows pinned to your sides throughout
3. Curl the bar up by bending your elbows, squeezing the biceps hard at the top
4. Lower with control over 2-3 seconds — don’t swing

Tips

• Keep your elbows pinned to your sides and your upper arms still — only your forearms should move
• No barbell? An EZ-bar is easier on the wrists, or use dumbbells for more freedom of movement
• Use a 2 second curl up and a 3 second descent — the eccentric (lowering) is where most of the muscle growth happens
• Leaning back and swinging the weight up is the number one mistake — if you need momentum, the weight is too heavy
• Squeeze the biceps hard at the top as if trying to touch your forearms to your upper arms

Essential Equipment

Equipment	Why You Need It	Our Pick	Review
Barbell	The foundation for heavy barbell curls	Olympic Barbell	Read Review
Weight Plates	Load the bar progressively as you get stronger	Bodymax Olympic Plates	Read Review