Recommended Sets
n/a
Arm, Biceps
Bicep Curl
barbell - pull - Biceps
barbell
pull
Biceps
B
Recommended Reps
8-15
Rest Time
45-90 seconds
Secondary Muscles
Brachialis, Brachioradialis, Forearms
Instructions
Stand tall with the weight held at your sides and your palms facing forward. Keep your elbows close to your ribs and brace your core. Curl the weight up by bending your elbows, squeezing your biceps at the top. Lower the weight slowly until your arms are fully extended, keeping control throughout the movement.
Coaching Cues
- Keep elbows close to your sides
- Stand tall and brace your core
- Curl without swinging
- Squeeze the biceps at the top
- Lower slowly with control
- Keep wrists straight
- Use a full range of motion
Common Mistakes
Swinging the weight. Letting elbows drift forward. Using too much weight. Leaning back to lift the weight. Only doing partial reps. Letting wrists bend backward. Lowering the weight too quickly.
