EXERCISE · BARBELL
Barbell Curl
Arms
The difference between a good curl and a wasted set is usually the eccentric—the lowering phase. Everyone's strong on the way up; it's the controlled 2 to 3 second fight down that builds muscle. Your elbows are the anchor; they stay glued to your ribs throughout. If they flare or travel forward, the load shifts to your shoulders and the biceps checks out. Stand with feet about shoulder-width apart, knees slightly bent. Grip the bar with palms up, shoulder-width is the standard though slightly narrower works. Curl toward your shoulders, squeeze hard at the top, then lower under control. Don't lock your elbows at the bottom—keep a slight bend to maintain tension.