How to do a barbell curl

Setup:

1. Stance: Stand tall with your feet shoulder-width apart, knees slightly bent.
2. Grip: Grasp a barbell with an underhand (supinated) grip, with your hands about shoulder-width apart.
3. Starting Position: Let the barbell hang at arm's length in front of your thighs.

The Movement:

1. Curl: Keeping your upper arms stationary and elbows pinned to your sides, exhale and curl the barbell up towards your shoulders.
2. Squeeze: Continue until your biceps are fully contracted and the bar is at shoulder level. Squeeze your biceps hard at the top.
3. Lower: Inhale and slowly lower the barbell back to the starting position in a controlled manner.

Tips:

• Avoid using your back or shoulders to swing the weight up. The movement should come from your biceps.
• If you have to swing, the weight is too heavy.
• Maintain a tight core throughout the exercise for stability.