All workouts

Barbell curl

Biceps

3 × 15BicepsQuest 3

How to do it

  1. 1Elbows near the sides.
  2. 2Curl up, squeeze, lower slowly.

Avoid

Swinging the body.

Coaching notes

Why do it
Classic biceps builder — elbows stay put.
Breathing
Exhale curl · inhale lower.
Tempo
Squeeze at top · 2–3 sec lower.

Be careful

  • Don't swing the hips or lean back.
  • Elbows stay near the sides — not drifting forward into a front raise.
  • Full control on the way down; that's where growth happens.

Common mistakes

  • Body English
  • Half curls
  • Dropping the bar