Barbell Biceps Curl
Barbell curled with underhand grip at shoulder width.
- Level
- Beginner
- Equipment
- Barbell
- Movement
- Biceps curl · Standing
- Tracks
- Weight & Reps
Works
Biceps Shoulders Forearms
How to do it
- Stand tall with feet shoulder-width apart and knees slightly bent.
- Grip the barbell with an underhand grip at shoulder width.
- Keep your elbows pinned to your sides throughout the lift.
- Curl the bar up toward your upper chest by flexing your elbows.
- Squeeze your biceps hard at the top of the movement.
- Lower the weight slowly back to the starting position.
Common mistakes
- Swinging the hips or using momentum to lift the weight.
- Letting the elbows drift forward during the curl.
- Lowering the bar too quickly without controlling the descent.
- Hyperextending the wrists at the bottom of the movement.
Tips
- Imagine screwing your hands outward to engage the biceps fully.
- Keep your wrists straight and strong to protect the joints.
- Exhale as you lift and inhale as you lower the bar.
Details
- Base movement
- Biceps curl
- Arms
- Both
- Hand orientation
- Supinated (palms up / toward you)
- Grip width
- Shoulder-width
- Body position
- Standing
- Stance
- Shoulder-width
