Barbell curls

3 × 8-12  ·  Equipment: Barbell & plates

Muscle groups: Arms

How to do barbell curls

1. Stand holding the bar with palms up at shoulder width.
2. Plant your feet, brace your abs and keep your elbows glued to your torso.
3. Without swinging, bend your elbows to raise the bar toward your chest.
4. Pause briefly at the top squeezing your biceps.
5. Lower the bar slowly until your arms are fully straight.
6. Keep your shoulders low and still throughout the movement.

Mistakes to avoid

• Do not swing your torso or use hip drive to lift the weight; it shifts the load to your back.
• Avoid moving your elbows forward or up as you curl; they must stay fixed at your sides.
• Do not drop the bar; control the lowering for 2-3 seconds.
• If your wrists hurt, use an EZ bar or a more neutral grip.

Progression

• Start with a weight that allows 8-10 strict reps with no swinging.
• Add one rep per week, and when you reach 12 clean reps, raise the load by 5%.
• Add a 2-second pause at peak contraction to increase tension.
• Strict technique rules: do not increase weight until you finish every set with your torso still.