barbell·isolation
Barbell Bicep Curl
bicepsforearms
How to
The technique.
- 01
Stand tall with feet shoulder-width apart, holding a barbell with an underhand grip.
- 02
Keep your elbows tucked close to your sides and core braced.
- 03
Curl the barbell upwards towards your chest, squeezing your biceps at the top.
- 04
Maintain control throughout the movement, avoiding swinging the weight.
- 05
Slowly lower the barbell back to the starting position, fully extending your arms.
Common mistakes
What goes wrong.
- ×Swinging the weight and using momentum, rather than muscle control.
- ×Flaring elbows out to the sides, reducing bicep isolation.
- ×Rounding the back or leaning back excessively, risking injury.
- ×Not achieving full range of motion, stopping short of full extension or full curl.
- ×Gripping the bar too tightly, over-engaging forearms.
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