BicepsBeginnerIsolation
Barbell Curl
Standing curl with a straight bar.
Benefits
- Lets you load the biceps heavily
- Simple and effective
How to do it
- Elbows pinned to your sides
- Curl up without leaning back
- Lower all the way
Common mistakes
- Swinging the hips
- Elbows drifting forward
Starting prescription
- sets
- 3
- reps
- 8–12
- Rest
- 75 s
- Reps in reserve
- 1
- Load step
- 2.5 kg
Safety and limitations
- Wrist · Avoid
Avoid with a moderate or worse wrist limitation; use an easier alternative. - Elbow · Avoid
Avoid with a severe or worse elbow limitation; use an easier alternative.
Alternatives
Similar
No equipment
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