Barbell Curl
Muscles worked
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 reference exercise for building biceps mass. Gripping a straight bar with a supinated, shoulder-width hold, you work both heads of the biceps symmetrically while engaging the forearms. Because it lets you load heavy, it is a key movement for progressing elbow-flexion strength and gaining size. Keep the elbows close to the body and fixed, raise the bar without swinging the torso, then control the descent. Cheating with the back and using momentum are what limit results most on this exercise.
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.
Should I keep my elbows pinned to my sides?expand_more
Yes: keep the elbows fixed against your ribs. If they drift forward, the shoulder takes over and the biceps works less. Still elbows mean maximum tension on the biceps.
Track your progress
Log your sets, your weights and beat your records — free, on mobile and desktop.