Arms

Barbell Curl

Lift a barbell by curling your arms to work the biceps.

The barbell curl is a classic isolation exercise for building biceps strength and size.

Body Part: Arms
Level: Beginner
Muscles: Biceps
Modality: Isolation
Direction: Pull
Equipment: Barbell
Goal: Hypertrophy
,
Strength

How to do:

1. Stand upright with your feet shoulder-width apart and grip the barbell with an underhand grip. 2. Keep your elbows close to your torso and curl the barbell upward by contracting your biceps. 3. Raise the barbell to shoulder height, then slowly lower it back down. 4. Repeat for 8–12 reps per set. 5. Perform 3–4 sets total.

Tips:

- Avoid using momentum to lift the barbell. - Keep your elbows stationary to focus on the biceps. - Use a controlled tempo for better muscle activation. - Start with a manageable weight to maintain proper form.