Exercise guide

How to do barbell curl

Biceps — both heads

Barbell curl starting position — correct set-up before the first rep
Start
Barbell curl finished position — the end of one repetition
End of rep

Step by step

  1. Stand with feet hip width, holding the bar at shoulder width with an underhand grip, arms long.
  2. Pin your elbows to your sides and keep them there for every rep.
  3. Curl the bar up to shoulder height by bending the elbows only.
  4. Lower for 2 seconds all the way back to straight arms.

The cue that matters

CueFull extension at the bottom of every rep — the stretched position builds most of the arm.
AvoidSwinging with the lower back and letting the elbows travel forward.

Where this sits in the split

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