Arms · 2–1–3
Barbell Curl
Learn Barbell Curl with a four-frame GIF, equipment, setup, execution, breathing, common mistakes, and safety guidance. Primary muscles: Biceps brachii.
- Equipment
- Straight barbell and plates
- Suggested tempo
- 2–1–3
PRIMARY MUSCLES
Biceps brachii
SUPPORTING MUSCLES
Brachialis · Brachioradialis · Forearm flexors
Setup
- Stand securely or support the upper arms fully on the preacher pad with the ribs stacked over the pelvis.
- Keep neutral wrists and stable elbows while the shoulders remain away from the ears.
- Choose a load that permits full elbow extension without swinging.
Execution
- Keep the upper arms fixed and flex the elbows to bring the load toward the shoulders.
- Keep palms up for standard curls and palms facing each other for hammer curls.
- Contract the biceps briefly without curling the wrists.
- Return toward straight elbows for about three seconds.
Breathing
- Inhale and stabilize the rib cage, pelvis, and shoulder blades without using breath holding to create momentum.
- Exhale during the curl or elbow extension, then inhale through the controlled return.
Common mistakes
- The hips and torso swing the load or the elbows travel far forward.
- The wrists bend excessively or the return is dropped.
- Hammer curls rotate the palms upward and lose the neutral grip.
Safety
- Begin light to confirm a natural wrist, elbow, and shoulder path before increasing the load.
- Secure plates, ropes, cable attachments, benches, and parallel bars before the set.
- Stop and seek qualified help for sharp pain, numbness, or weakness in the wrists, elbows, or shoulders.
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