Barbell curls

Purpose

• classic bicep builder
• high tension in lengthened position if using a supporter

Execution

Grab the barbell with an underhand grip, hands shoulder-width apart. Stand upright with feet hip-width apart, elbows close to your torso. Maintain a neutral spine and brace your trunk.

• curl the bar up toward your shoulders while keeping your upper arms stationary
• squeeze your biceps at the top of the movement
• lower the bar with control, fully extending your arms
• maintain tension in your biceps throughout the movement
• keep your elbows tucked to your sides for maximum bicep engagement

When the weight gets heavy, cheat the bar up. Do reps until you can still perform the lengthened half of a rep. If you have one, use an elbow supporter and tilt your arms toward the sky.