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Barbell Curl
PullIsolationBarreBeginner
Muscles worked
Front
BicepsForearms
Instructions
- 1Stand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing forward and the elbows should be close to the torso. This will be your starting position.
- 2While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.
- 3Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
- 4Slowly begin to bring the bar back to starting position as your breathe in.
- 5Repeat for the recommended amount of repetitions.
About Barbell Curl
The barbell curl is the go-to movement for building biceps mass. Gripping a straight bar with an underhand grip works both heads of the biceps symmetrically while engaging the forearms. Its ability to handle heavy loads makes it a cornerstone exercise for elbow-flexion strength.
check_circleBenefits
- check_circleEfficiently builds overall biceps volume
- check_circleAllows heavy loading to maximize strength
- check_circleStrengthens grip and forearm flexors
lightbulbExecution tips
- lightbulbKeep elbows pinned to your sides throughout the movement
- lightbulbRaise the bar without swinging your back or hips
- lightbulbControl the lowering phase over 2 to 3 seconds
- lightbulbSqueeze the biceps at the top before lowering
warningCommon mistakes
- warningUsing back momentum to cheat the weight up
- warningFailing to fully extend the arms at the bottom
- warningLetting the elbows drift forward at the top
- warningPicking a weight too heavy that breaks form
helpFrequently asked questions
Straight bar or EZ bar for curls?expand_more
The straight bar targets the biceps better but can strain the wrists; the EZ bar is more comfortable if you feel discomfort.
How many reps to build size?expand_more
Aim for 8 to 12 reps per set with a moderate to heavy load to drive hypertrophy.
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