Barbell Curl

Watch the video below to see a demonstration of proper form and technique for the barbell curl exercise. You can also check out some more biceps exercise videos or find exercises for other muscle groups.

Instructions for Barbell Curl

To perform a set of barbell curl:

1. Starting Position

   Stand with your feet shoulder width apart and hold a barbell in both hands with a supinated grip, spaced shoulder width apart. The trunk should be in a neutral position with the arms and legs straight.

2. Concentric (Upward) Motion

   While keeping your arms close to your body, bend your elbows to raise the bar under control to shoulder height. Remember to squeeze the bar tightly, breathe normally and maintain full body tension throughout the entire movement.

3. Top position

   Pause at the top position for a 1sec count while maintaining full body tension and squeezing your biceps.

4. Eccentric (Lowering) Motion

   Lower the bar under control back to the arms straight position while continuing to keep your arms close to your body.

5. End position

   Repeat steps 1 through 4 until you have completed the desired number of barbell curl repetitions before resting.

This completes one set of barbell curl.