How to do it
Keep your wrists straight rather than curling them backward.
- 1
Stand with your feet shoulder-width apart, holding a barbell with an underhand grip.
- 2
Keep your elbows close to your torso.
- 3
Initiate the curl by bending your knees slightly and using your hips to help swing the barbell up.
- 4
Curl the barbell up to shoulder level while squeezing your biceps.
- 5
Slowly lower the barbell back to the starting position.
- 6
Repeat for the desired number of repetitions.
Expert tip
Use momentum judiciously to initiate the curl, but ensure you're still contracting your biceps to do the work and control the weight on the way down.
Common mistakes
- ✕Flaring the elbows out wide during the curl
- ✕Letting the barbell swing away from the body
- ✕Leaning far backward to swing the weight up