Standing underhand barbell curls bend the elbows to lift the bar toward the shoulders, primarily working the biceps.
How to do the Bicep Curl (Barbell)#
- Stand with feet hip-width apart and grasp the barbell with an underhand grip about shoulder-width.
- Keep your upper arms still and your elbows tucked against your sides.
- Contract the biceps to curl the bar upward until it reaches shoulder level.
- Hold the top briefly while keeping the movement controlled.
- Lower the bar slowly back to full arm extension before the next rep.
Muscles worked#
Common mistakes#
- Using torso momentum or swinging the back to help lift the weight.
- Letting the elbows move away from the sides instead of staying fixed.
- Bending the wrists and lifting with the hands rather than the biceps.
- Dropping the weight quickly on the descent without control.
- Not fully extending the arms between repetitions.
