Barbell Curls

Form Cues

• Stand hip-width apart, hold the barbell with an underhand grip (palms up)

• Keep your back straight, chest up, and core braced

• Pin your elbows to the sides of your torso throughout the entire movement

• Curl the bar toward your shoulders by contracting the biceps

• Squeeze hard at the top, then lower the bar over 2 seconds

• Fully extend your arms at the bottom without hyperextending the elbows

• Keep your wrists straight and neutral throughout

• Do not swing the bar or lean back — reduce weight if needed