Male

Barbell Curl

Muscles involved

The barbell curl is a staple for building raw power in your biceps, but it also delivers incredible stability across your entire upper body. Squeezing a solid barbell while keeping your torso upright demands constant tension from your core to prevent your back from swinging. This posture control directly translates into better athletic transfer for heavy pulling movements, athletic maneuvers, and sports performance where you need to carry or pull objects efficiently. By controlling the barbell through its full range of motion, you reinforce your trunk stability while sculpting your arms with a heavy, compound feel.

How to do it

1. Stand with your torso vertical, holding a bar with a supinated grip. 2. Keep the upper part of your arms stationary. 3. Bend your elbows, bringing the bar towards your shoulders as you exhale. 4. Lower the bar controllably to the starting position as you inhale.

Equipment required

Barra

Muscles worked

Tips

- Keep your elbows tucked close to your sides throughout the curl. - Lift the bar by contracting your biceps, not using body momentum. - Control the descent, fully stretching your arms.