Barbell Curl

Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing forward.

Keep your elbows close to your torso and exhale as you curl the weights while contracting your biceps.

Continue to raise the bar until your biceps are fully contracted and the bar is at shoulder level.

Hold the contracted position for a brief pause as you squeeze your biceps.

Inhale as you slowly begin to lower the bar back to the starting position.

Repeat for the desired number of repetitions.

Recruiting larger muscle groups to "help" move the weight instead of isolating Biceps — swinging momentum or shifting the torso takes tension off the muscle this exercise is meant to train.

Rounding the upper back or shrugging the shoulders up toward the ears at the start of the pull instead of initiating with the target muscle.

Using an asymmetric grip or uneven bar path, which can quietly overload one side of the body over repeated sets.

Progressing the load or reps too quickly before technique is consistent across every rep of every set.