How to perform Barbell Bicep Curl with proper form
Starting Position
- Grip: Stand up straight while holding a barbell with an underhand grip (palms facing up) at shoulder-width apart.
- Posture: Keep your feet shoulder-width apart, elbows close to your torso, and spine neutral.
Execution
- Lift: Curl the barbell upward by bending your elbows, bringing the barbell towards your shoulders.
- Control: Keep your upper arms stationary and avoid leaning back or swinging the body.
- Top Position: Squeeze your biceps at the top of the movement without locking your elbows.
Lowering Phase
- Lower: Slowly lower the barbell back to the starting position, maintaining control throughout the movement.
- Reset: Ensure your elbows remain close to your torso during the descent.
Common Mistakes to Avoid
- Swinging: Avoid using momentum; focus on isolated movement of the biceps.
- Elbow Movement: Keep elbows fixed to prevent shoulder engagement.
- Body Position: Maintain an upright posture; do not lean back.
Tips
- Breathing: Exhale while lifting, inhale while lowering.
- Focus: Concentrate on the biceps during the entire movement for maximum engagement.
Exercises
Hammer Curl, Cable
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders
Hammer Curl, Dumbbell
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders
Hammer Curl, Band
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders
Hang Clean, Kettlebell
Type: Upper, Lower, Pull
Target: Biceps, Forearms
Synergist: Shoulders, Chest
Muscle Up, Bodyweight
Type: Upper, Pull
Target: Biceps, Forearms, Shoulders, Back, Chest, Triceps
Reverse Curl, Barbell
Type: Upper, Pull
Target: Forearms
Synergist: Biceps
Reverse Curl, Cable
Type: Upper, Pull
Target: Forearms
Synergist: Biceps
Reverse Curl, Dumbbell
Type: Upper, Pull
Target: Forearms
Synergist: Biceps
Reverse Curl, Band
Type: Upper, Pull
Target: Forearms
Synergist: Biceps
Reverse Wrist Curl, Barbell
Type: Upper, Pull
Target: Forearms
Reverse Wrist Curl, Dumbbell
Type: Upper, Pull
Target: Forearms
Reverse Wrist Curl, EZ Bar
Type: Upper, Pull
Target: Forearms
Seated Palms Up Wrist Curl, Dumbbell
Type: Upper, Pull
Target: Forearms
Wrist Curl, Barbell
Type: Upper, Pull
Target: Forearms
Wrist Curl, Dumbbell
Type: Upper, Pull
Target: Forearms
Wrist Curl, EZ Bar
Type: Upper, Pull
Target: Forearms
Wrist Roller, Bodyweight
Type: Upper, Pull
Target: Forearms
Battle Ropes, Bodyweight
Type: Upper, Core
Target: Shoulders
Synergist: Biceps, Forearms, Back
Bent Over One Arm Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest
Bent Over Row, Barbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms