Barbell Curl

Body region

• Arms

Muscles

Main

• Biceps
• Brachialis

Helps

• Brachioradialis

Holds

• Levator Scapulae
• Deltoid
• Pectoralis Major
• Serratus Anterior
• Trapezius
• Erector Spinae
• Gluteus Maximus
• Biceps Femoris
• Semitendinosus
• Semimembranosus
• Gastrocnemius
• Soleus
• Coracobrachialis

Equipment

• Barbell or EZ Bar

Technique

1. Stand holding the bar with an underhand grip, shoulder-width apart, arms straight.
2. Pin the upper arms against your ribs and hold them there.
3. Curl the bar up until your forearms are vertical or a little past.
4. Lower the bar slowly to full extension.

Cues

• Keep elbows pinned in place.
• Squeeze the biceps at the top.

Common mistakes

• Swinging the torso to lift the bar.
• Letting the elbows drift forward.
• Dropping the bar quickly on the way down.