Arms and calves · New to it
Barbell Curl
Curling a straight barbell from the thighs to the shoulders, the heaviest way to train the biceps.
Drawings by Everkinetic, CC BY-SA 4.0, shown white on dark.
- Works
- biceps; also forearms
- Kit
- Barbell
- Dose
- 8 to 12 reps
It goes into the workout in progress at the Bench, as a new group in its main set.
Set up
Stand tall holding a barbell underhand at shoulder width, arms straight and elbows at your sides.
While you move
- Elbows pinned to your sides
- Curl to your shoulders
- Squeeze at the top
- Lower all the way down
Avoid
- Swinging the hips to lift it
- Elbows drifting forward
- Half reps at the bottom
Take care if you have trouble with your wrists.