How to do it
Squeeze the bar tightly as if trying to crush it.
- 1
Stand with your feet shoulder-width apart and hold a barbell with an overhand grip.
- 2
Keep your elbows close to your torso and curl the barbell upwards towards your shoulders.
- 3
Squeeze your biceps and forearms at the top of the movement.
- 4
Slowly lower the barbell back to the starting position.
- 5
Repeat for the desired number of repetitions.
Expert tip
Keep your elbows close to your body and avoid swinging the bar to maintain tension on the forearms and biceps.
Common mistakes
- ✕Using a grip that is too wide
- ✕Flexing the wrists during the curl
- ✕Raising elbows backward behind the ribs