Biceps · Beginner

Barbell Curl

Biceps · also Forearms

Equipment: Barbell

How to do it

• Stand tall, bar at your thighs, palms up, hands shoulder-width
• Pin your elbows at your sides, shoulders down and back
• Curl the bar toward your shoulders, keeping your chest still
• Squeeze at the top without letting your elbows lift
• Lower slowly until your arms are nearly straight

Common mistake

✕ SWINGING THE TORSO → ✓ CHEST STILL, ELBOWS PINNED

Starting point: 3 sets × 8–12 reps, 60s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: nasm.org, acefitness.org.