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Barbell Curl — Biceps

Barbell Curl

بايسبس بار

Primary: BicepsSecondary: Forearmsbeginnerbulking
Sets
3-4
Reps
8-12
Rest
60 sec
Duration
8-10 min

How to perform

  1. Stand tall, bar in hands at hip level.
  2. Elbows pinned to sides, curl the bar up.
  3. Squeeze at the top.
  4. Lower slowly with control.

Common mistakes

  • Swinging body for momentum.
  • Elbows moving forward.
  • Half range of motion.
Easier alternative

EZ-Bar Curl (wrist-friendly)

Harder alternative

21s or Slow Eccentric Curl

Safety precautions
  • Use EZ-bar if wrists hurt.
  • Don't hyperextend elbows at bottom.
  • Keep core braced to avoid back swing.
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Hammer Curl — Biceps Brachii, Brachialis

Hammer Curl

المطرقة

Primary: Biceps Brachii, BrachialisSecondary: Forearmsbeginnerboth
Sets
3
Reps
10-12
Rest
60 sec
Duration
6-8 min

How to perform

  1. Hold dumbbells with a neutral (thumb-up) grip.
  2. Curl one or both up keeping elbows still.
  3. Squeeze at the top.
  4. Lower under control.

Common mistakes

  • Elbows drifting.
  • Using momentum.
  • Cutting range short.
Easier alternative

Cable Rope Hammer Curl

Harder alternative

Cross-Body Hammer or Incline DB Hammer

Safety precautions
  • Don't bounce at the bottom.
  • Elbows stay stationary.
  • Skip if tendonitis flares.
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