Exercise · Form & cues
Barbell Bicep Curl — form guide
Biceps (both heads) · Brachialis · Forearms. Equipment: Barbell or EZ Bar. Difficulty: Beginner.
TEMPO
1-1-3-1
The 3-second negative is everything. Curls grow on the way down, not the way up.
Cues
- Elbows pinned to sides — don't let them drift forward
- Full extension at bottom
- Squeeze biceps at top
- EZ bar if straight bar bothers wrists
Common mistakes
- Swinging with hips for momentum
- Half-reps — partial ROM
Injury notes
Wrist pain → switch to EZ bar or DB curls.
Progression
Add 2.5kg when 10 strict reps stay clean.