Barbell Curl

Barbell Curl Instructions

• Feet positioned in an athletic stance slightly outside shoulder-width.
• Your knees are slightly bent and toes pointed straight ahead.
• The core is braced and engaged. Shoulders are pinned back with your chest up.
• Grab a barbell with an underhand grip at shoulder-width. Your elbows should be resting by your sides.
• While maintaining fixed upper arms, begin by curling the bar up using your biceps until it is at shoulder level.
• The movement is initiated and controlled by the bicep, not momentum.
• Take a quick pause to hold the contraction at the top.
• Lower the bar slowly to starting stance, maintaining tension on the muscle throughout the range-of-motion.
• The eccentric portion is just as important as the concentric with arm. development.

*Tips*

• The muscle used first will be used the most. Momentum will negate the movement.