Barbell curl
Primary muscles: Biceps. Assisting muscles: Forearms.
How to do it
- Stand upright with your back straight, holding the bar with an underhand grip at shoulder width, elbows tucked in to your body – this is the starting position.
- Keep your upper arms still and curl the bar towards your shoulders, contracting the biceps, breathing out.
- Continue until the biceps is fully contracted and the bar reaches shoulder level; hold the contraction for one second.
- Lower the bar back to the starting position under control, breathing in.
- Repeat for the desired number of reps.
Key to the execution: Keep your elbows fixed at your sides and let only the forearms move.
Common mistakes
- You swing your torso back and forth to lift more weight.
- You let your elbows drift forward instead of keeping them tucked in to your body.
- You don't fully extend your arms on the way down, losing range of motion.
Alternatives: exercises for the same muscles
Log your sets and see your progress
In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.
Arms exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.