Train.exerciseLibrary.primaryMuscles

• Biceps brachii

Secondary muscles

• Brachialis
• Brachioradialis
• Forearm flexors

Technique

• Stand upright with a shoulder-width grip on the bar.
• Keep the elbows close to the torso.
• Curl the bar upward by flexing the elbows.
• Squeeze the biceps at the top without swinging the torso.
• Lower the bar under control to full extension.

Common mistakes

• Swinging the torso to lift the weight.
• Moving the elbows forward.
• Using excessive weight with partial range of motion.
• Lowering the bar too quickly.

Special recommendations

• Keep the upper arms fixed beside the body.
• Use a full but controlled range of motion.
• An EZ-bar may feel more comfortable on the wrists.

When to use

• Building biceps muscle mass.
• Arm hypertrophy training.
• Accessory upper-body work.

Consider modifications if

• Moderate elbow pain increases with loading or flexion.
• Moderate wrist discomfort affects grip position.
• Proper elbow position cannot be maintained throughout the exercise.

In these situations, consider reducing load, adjusting technique, choosing an alternative exercise, or consulting a qualified professional.

Experience level

• Beginner
• Intermediate
• Advanced