Bodyweight Bar Curl

How to perform the Bodyweight Bar Curl

1. Set a bar in a rack or use a low fixed bar at about hip height and lie underneath it with a shoulder-width supinated (underhand) grip.
2. Walk the feet forward so the body hangs at an angle; the more horizontal the body, the harder the curl, so adjust the angle to your strength.
3. Keep the body rigid in a straight line and, crucially, hold the upper arms fixed so the elbows stay high and pointing forward.
4. Curl your body up toward the bar by flexing at the elbows only, driving the forehead toward the bar rather than rowing with the shoulders.
5. Because the elbows lead and the upper arm stays put, this trains elbow flexion like a curl rather than a back row.
6. Lower under control to full elbow extension, keeping the hips from sagging so the biceps carry the load.

Suggested working range: 8–15 reps. Default progression: double progression.

Common mistakes

• •Rowing with the shoulders and back so the movement becomes an inverted row instead of a curl.
• •Letting the elbows drop and drift back, which turns it into a pulling motion rather than elbow flexion.
• •Letting the hips sag so the core gives out before the biceps are challenged.
• •Setting the body too vertical so the leverage is too easy to train the biceps hard.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.