Barbell Curl

The biceps builder — done strict, it's harder and better than it looks.

Setup

1. Grip shoulder-width, elbows pinned to your sides.
2. Tall posture, braced core.

How To Do It

1. Curl the bar in an arc to shoulder height.
2. Squeeze, then lower 3 full seconds.
3. Elbows never leave your sides.

Breathing

Exhale curling.

Common Mistakes

• Swinging the hips — if you rock, it's a back exercise.
• Elbows drifting forward — pin them.

Programming It

Goal	Sets	Reps	Rest
Strength	3–5	4–6	2–3+ min
Muscle	3–4	8–12	60–90 sec
Endurance / Conditioning	2–3	15–20	30–45 sec

Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.