Arms
Barbell Curl
What it works
Mainly: Biceps. Also: Forearms.
Setup
Standing, shoulder-width grip, elbows at your sides.
How it goes
Curl the bar up without letting the elbows drift forward, then lower under control to straight arms.
Two things people get wrong
- Swinging the hips to launch the weight.
- Stopping short at the bottom and losing the stretch.
If the kit’s busy
EZ-bar curl, which is kinder on the wrists.
In these programmes
These are setup and execution cues, not coaching. If something hurts, stop — and if you're training around an injury or a health condition, get a professional's eyes on it first.