Barbell Curl
Both arms together with a bar. The next step once you can do dumbbell curls with good form.
⏳ Trainer review pending — follow carefully and ask a trainer if you are unsure.
🖼️ Step-by-step pictures coming soon
How to do it
- Hold the bar with palms facing up, hands shoulder-width apart. Stand tall with the bar resting near your thighs.
- Elbows at your sides, chest slightly up, stomach tight.
- Without moving your elbows forward, curl the bar up towards your shoulders.
- Pause for 1 second at the top.
- Lower slowly until your arms are fully straight.
Breathing: Breathe out as you lift, breathe in as you lower.
How much to start with: 2–3 sets × 8–12 reps
❌ Common mistakes
- Jerking the weight up with your back — the most common and most risky mistake.
- Bending your wrists back.
- Doing half reps.
⚠️ Safety
- Start with an empty bar or a light fixed barbell.
- If your lower back hurts, stop right away and reduce the weight.