This is a simple exercise, but keep the weight low as form should take precedence.
- Hold the bar with an underhand grip, with your feet shoulder-width apart stand up straight. Your hands should be positioned just outside your hips.
- Curl the bar towards your chest, engaging your core and keeping your chest vertical and shoulders back. Your elbows must be tight to your body so the biceps can fully engage. Some people find gripping the bar firmly helps them maintain form.
- Feel your bicep contract, hold it for a moment. We’re working our biceps here, so ensure you feel the contraction and pause before you lower.
- Lowering the bar, in a controlled manner, forms the final part of the exercise. Aim to lower the bar in 2 to 4 seconds.
- Repeat, for as many reps as you can while feeling comfortable and not dropping your form.
- Rest and repeat. After each set, take about 30 seconds to 1 minute and repeat for 3 to 5 sets.
At first, keep the weight low so you can learn the correct technique. Slowly increase the number of reps, then gradually increase the weight. If a barbell isn’t available, isolating your biceps is possible with a dumbbell curl.
Barbell Curl